Side Plank With Raised Leg
Side Plank With Raised Leg Exercise Description
The Side Plank with Raised Leg is an anti-lateral flexion core exercise that adds hip abduction to challenge frontal-plane stability. It primarily targets the external and internal obliques and quadratus lumborum while the top leg’s gluteus medius and minimus abduct the hip. The bottom hip’s abductors and adductors co-contract to keep the pelvis level, and the supporting shoulder is stabilized by the serratus anterior, rotator cuff, and middle–lower trapezius. Expect a strong demand on trunk stiffness, pelvic control, and shoulder alignment as you maintain a straight line from head to heels. Proper form emphasizes a neutral spine, stacked shoulders and hips, and a lifted rib cage without flaring or side-bending.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Quadratus Lumborum
- Assisting Muscles: Gluteus Medius, Gluteus Minimus
- Stabilizing Muscles: Adductor Magnus, Serratus Anterior, Subscapularis, Tensor Fasciae Latae, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Core, Lower Back, Torso
- Body Surface: Side
- Body Symmetry: Other
- 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: Female
How To Do The Side Plank With Raised Leg Exercise
‘- Lie on your side with your elbow directly under your shoulder; forearm flat and perpendicular to your torso.
– Stack your legs with feet aligned and knees straight; press the edges of your feet together. (Stagger feet if needed for balance.)
– Set head-to-heel alignment: chin tucked slightly, ribs down, pelvis neutral.
– Press the forearm into the floor, engage your trunk, and lift your hips until your body forms a straight line.
– “Pack” the shoulder: keep it down and away from your ear while gently pressing the floor away to avoid sagging.
– Maintain stacked hips; keep the pelvis level and the torso facing forward.
– Without rotating, raise the top leg into hip abduction to about hip height; lead with the heel slightly behind the body line and toes pointing forward or slightly down.
– Keep the bottom leg long and active; imagine drawing the inner thighs toward each other for added pelvic stability.
– Breathe steadily; keep the spine neutral—no side-bending or rib flare.
– Lower the top leg with control while keeping hips lifted and aligned.
– To modify, place the bottom knee on the floor with the top leg straight, maintaining all alignment cues.
– Avoid letting hips sag or pike, rolling the torso open, or shrugging the supporting shoulder.
Side Plank With Raised Leg Tips
‘- Keep your elbow directly under your shoulder with your forearm perpendicular to your torso.
– Stack your legs with knees straight and press the edges of your feet together for a solid base.
– Set a straight head-to-heel line by tucking your chin slightly, keeping ribs down, and pelvis neutral.
– Press your forearm into the floor and engage your trunk as you lift your hips into a straight plank.
– “Pack” the shoulder by keeping it down away from your ear while gently pressing the floor away.
– Keep shoulders and hips stacked so the pelvis stays level and the torso faces forward.
– Raise the top leg to about hip height without rotating, leading with the heel slightly behind your body line and toes forward or slightly down.
– Keep the bottom leg long and active, imagining you’re drawing the inner thighs toward each other.
– Maintain a neutral spine with no side-bending or rib flare as you breathe steadily.
– Lower the top leg with control while keeping your hips lifted and aligned.
Side Plank With Raised Leg Beginner Introduction
The Side Plank with Raised Leg blends a side plank hold with a controlled leg lift, creating a demanding bodyweight core exercise. The position challenges the side abs, side of the lower back, and overall core to resist collapsing or leaning while the top leg moves outward. As the upper leg lifts, the upper glutes and outer hip work hard, while the lower leg and inner thighs contribute to keeping the hips steady. The supporting arm, shoulder, chest, and upper back all share the job of holding the torso in place.
In the full posture, the body rests on one forearm and the side of the lower foot, with the trunk stretched long so the head, ribs, hips, and feet line up. The hips remain level and squared, with the rib cage lifted without puffing forward. The raised leg moves away from the body without twisting through the waist or rolling the pelvis. This creates a strong emphasis on side-to-side control, firm midsection tension, and organized shoulder positioning, often with the option of a bent lower knee to reduce intensity.