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Exercise guide
Side Plank with Leg Lift
A side plank with the top leg raising up, combining lateral core work with hip abduction.
What this exercise works
- Muscles
- gluteus medius · obliques · gluteus maximus · rectus abdominis · transverse abdominis
- Goals
- endurance · strength · hypertrophy
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie on your side with the forearm on the floor, elbow under the shoulder.
- Stack the feet and lift the hips into a side plank.
- From this stable side plank, raise the top leg straight up toward the ceiling.
- Lower the leg back down with control without dropping the hips.
- Complete reps on one side, then switch.
Technique cues and common mistakes
- Keep the hips lifted the entire set — do not let them sag.
- Lead the leg lift with the heel, not the toes.
- Keep the body in one straight line from head to bottom foot.