Side Plank Glute Raise
Side Plank Glute Raise Exercise Description
The Side Plank Glute Raise blends lateral core stabilization with hip abduction to challenge your trunk and hips in the frontal plane. You’ll hold a solid side plank while lifting the top leg, emphasizing the obliques and quadratus lumborum to resist lateral flexion, and the gluteus medius/minimus on the raised leg for hip stability. The bottom shoulder’s scapular stabilizers (notably the serratus anterior) maintain a strong base as you keep the elbow under the shoulder. This variation teaches full-body tension, stacked alignment of ribs over pelvis, and controlled leg motion without spinal movement. Done well, it improves trunk stiffness, hip control, and balance in side-to-side tasks.
- 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: Strength
- 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 Glute Raise Exercise
‘- Lie on your side with legs straight and feet stacked; place your forearm on the floor, elbow directly under the shoulder.
– Set the shoulder: press the forearm down, keep the neck long, and gently draw the shoulder blade down and forward (no shrugging).
– Brace your abdomen; align head, ribs, pelvis, and heels in one straight line.
– Drive through the bottom edge of your foot and forearm to lift hips into a stable side plank; keep hips stacked and level.
– Keeping knee and toes of the top leg facing forward, raise the top leg in pure hip abduction without rotating the pelvis or trunk.
– Lift only as high as you can maintain a neutral spine and level hips; briefly pause with control.
– Lower the top leg slowly to just above the bottom leg, maintaining tension and alignment.
– Breathe steadily; keep glutes and midline engaged throughout.
– Switch sides and repeat with the same focus on shoulder position, neutral spine, and stacked hips.
Side Plank Glute Raise Tips
‘- Stack your feet with legs straight when you lie on your side.
– Place your elbow directly under your shoulder and press the forearm down to create a strong base.
– Gently draw the shoulder blade down and forward and avoid shrugging toward your ear.
– Brace your abdomen and align head, ribs, pelvis, and heels in one straight line before lifting.
– Drive through the bottom edge of your foot and your forearm to lift the hips into a stable side plank.
– Keep the hips stacked and level as you hold the plank position.
– Point the knee and toes of the top leg straight forward to lift in pure hip abduction without rotating the pelvis or trunk.
– Raise the top leg only as high as you can maintain a neutral spine and level hips, then pause with control.
– Lower the top leg slowly to just above the bottom leg while maintaining tension and alignment.
– Breathe steadily and keep glutes and midline engaged on both sides, repeating with the same shoulder, spine, and hip alignment.
Side Plank Glute Raise Beginner Introduction
The Side Plank Glute Raise is a bodyweight movement that combines a sideways plank position with a controlled lift of the top leg. The body is supported on one forearm and the side of the lower foot, while the trunk stays long and aligned. As the upper leg moves away from the lower one, the side abs and side lower back work to stop the torso from bending, and the upper glutes of the lifted leg contribute to steady, centered hip motion.
This exercise highlights how the shoulder, core, and hips cooperate to create stability in a sideways position. Muscles around the lower shoulder blade and rib cage provide a strong base so the rest of the body can stay organized while the leg moves. The emphasis is on tension through the middle of the body, smooth leg action, and limiting any twisting or sagging through the spine. Over time, this pattern can reinforce control, stiffness through the midsection, and balance for movements that involve shifting weight from side to side.