Side Plank Leg Raise
Side Plank Leg Raise Exercise Description
The Side Plank Leg Raise (side plank with top‑leg hip abduction) is a bodyweight exercise that strengthens the lateral core and hip abductors. Holding a side plank builds isometric endurance in the obliques and deep trunk stabilizers while the leg raise targets the gluteus medius and minimus. The movement occurs primarily in the frontal plane: your trunk stays rigid as the top leg abducts away from midline. Proper alignment—neutral spine, stacked shoulders and hips, and a stable shoulder over the elbow—keeps the load where you want it and protects form quality. Expect a strong challenge to balance and trunk control, especially at the shoulder and pelvis as you resist rotation and hip drop. Use deliberate, small‑to‑moderate leg lifts that you can perform without losing a straight body line.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Medius
- Assisting Muscles: Gluteus Minimus, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Quadratus Lumborum, Serratus Anterior, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Abductors, Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Upper Glutes
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Female
How To Do The Side Plank Leg Raise Exercise
‘- Lie on your side; align elbow directly under shoulder, forearm perpendicular to your body.
– Stack legs straight with feet together (or stagger for balance). Keep head, torso, and legs in one line.
– Brace your trunk, press the forearm into the floor, and lift hips until the body forms a straight plank.
– Set the top hand on your hip or reach it to the ceiling; keep shoulders and hips stacked.
– Maintain a neutral neck; gaze forward.
– Keeping the knee straight, lead the top leg up with the heel; point toes slightly down to avoid external rotation.
– Lift only as high as you can while keeping pelvis level and trunk still.
– Pause briefly; lower the leg with control to the starting position without letting hips drop.
– Continue with smooth, steady breathing; avoid breath‑holding.
– Gently set hips down to exit the plank, then switch sides.
Side Plank Leg Raise Tips
‘- Align your elbow directly under your shoulder with the forearm perpendicular to your body.
– Stack your legs and keep your head, torso, and legs in one straight line.
– Brace your trunk and press your forearm firmly into the floor as you lift your hips into a straight plank.
– Keep shoulders and hips stacked vertically to maintain a neutral spine and resist rotation.
– Maintain a neutral neck by gazing forward rather than looking down or up.
– Lead the top leg up with the heel, keeping the knee straight and toes slightly pointed down.
– Raise the leg only as high as you can while keeping your pelvis level and trunk rigid.
– Use deliberate, small-to-moderate leg lifts so you don’t lose the straight body line.
– Lower the leg with control without letting your hips drop.
– Breathe smoothly and steadily throughout the set, avoiding breath-holding.
Side Plank Leg Raise Beginner Introduction
The Side Plank Leg Raise blends a classic side plank hold with a controlled lift of the upper leg, using only bodyweight. The body rests on one forearm and the side of the lower foot while the head, torso, and legs line up in a straight, rigid shape. As the top leg moves upward and downward in a small arc, the rest of the body remains steady, turning this into a powerful challenge for balance and control rather than just a simple leg swing.
This movement strongly targets the side abs and deep core as they work to keep the trunk from tipping or twisting. At the same time, the outer hip and upper glutes of the raised leg handle the lifting action. The shoulder and pelvis on the supporting side handle a significant share of the stability work, especially as the leg lifts higher. Emphasis stays on smooth, deliberate motion and a solid body line, with calm, regular breathing to support tension in the midsection and help maintain steady posture throughout each repetition.