Side Plank Bent Leg Lift
Side Plank Bent Leg Lift Exercise Description
The Side Plank Bent Leg Lift is a frontal-plane core stability drill that pairs a forearm side plank with a top‑leg hip abduction. It emphasizes the external and internal obliques and quadratus lumborum to resist lateral flexion, while the gluteus medius and minimus of the top leg create the lift; the supporting shoulder is stabilized by the rotator cuff and serratus anterior. Bending the top knee shortens the lever, allowing focused hip‑abductor work without encouraging trunk rotation. The goal is to keep a neutral spine, a stacked pelvis, and the shoulder directly over the elbow while the leg moves. Use controlled motion and an alignment‑first mindset to build dependable lateral core and hip stability.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Quadratus Lumborum
- Assisting Muscles: Gluteus Medius, Gluteus Minimus
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Back, Core, Lower Back, Torso
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Spine Stabilizers, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Side Abs, Side Abs, Side Lower Back
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Male
How To Do The Side Plank Bent Leg Lift Exercise
‘- Lie on your side with forearm on the floor, elbow directly under shoulder; legs long with feet stacked or slightly staggered.
– Brace your trunk; align head, rib cage, pelvis, and legs in one straight line.
– Press the forearm down and lift hips to a stable side plank; keep ribs stacked over hips.
– Bend the top knee to about 90 degrees; dorsiflex the foot and point the knee forward.
– Lift the bent top leg by abducting at the hip until the thigh reaches roughly hip height; keep pelvis and torso from rolling.
– Maintain neutral spine; avoid hip drop by engaging bottom‑side glutes and obliques.
– Keep neck long and shoulders away from ears; actively press the floor to stabilize the supporting shoulder.
– Lower the top leg with control without losing plank alignment, then switch sides.
Side Plank Bent Leg Lift Tips
‘- Position your elbow directly under your shoulder before you lift.
– Keep your legs long with feet stacked or slightly staggered to form a straight base.
– Brace your trunk and align head, rib cage, pelvis, and legs in one straight line.
– Press your forearm down and lift your hips, keeping your ribs stacked over your hips.
– Bend the top knee to about 90 degrees, dorsiflex the foot, and point the knee forward before lifting.
– Lift the bent top leg by abducting at the hip until the thigh is around hip height without letting your pelvis or torso roll.
– Maintain a neutral spine and prevent hip drop by engaging the bottom-side glutes and obliques.
– Keep your neck long and shoulders away from your ears as you actively press the floor to stabilize the supporting shoulder.
– Lower the top leg with control without losing your side plank alignment.
Side Plank Bent Leg Lift Beginner Introduction
The Side Plank Bent Leg Lift is a side-lying core exercise that blends a forearm-supported side plank with a bent-knee lift of the upper leg. The body balances on one elbow and the side of the lower leg while the top leg moves upward, so the mid-section and side abs work hard to keep the torso steady. The side of the lower back and the bottom hip help prevent the body from sagging toward the floor, while the outer hip and glutes of the top leg drive the lift. The supporting shoulder and upper back are also actively involved to hold a strong base.
Because the upper leg is bent, the lever is shorter, which places more attention on the outer hip muscles without demanding as much from the whole body as a straight-leg version. The movement centers on calm, deliberate motion of the top leg while the trunk remains quiet, encouraging good posture from head to feet. This combination of stable core and controlled leg action builds solid side-to-side strength that can support everyday activities and athletic movement.