Side Plank With Raised Leg (Left)
Side Plank With Raised Leg (Left) Exercise Description
The Side Plank with Raised Leg (left) combines an anti‑lateral‑flexion core hold with hip abduction. You’ll support your body on the left forearm and foot while raising the right leg, demanding strong lateral trunk stability and precise pelvic control. Primary muscles include the external and internal obliques, transverse abdominis, and quadratus lumborum on the left side, with the right gluteus medius and minimus performing the leg raise and both hips assisting in stabilization. The left shoulder girdle (notably scapular stabilizers) works isometrically to keep the shoulder stacked over the elbow. This bodyweight variation challenges alignment from head to heel while training the ability to resist side-bending and rotation under load.
- Muscle Groups: Abs, Core, Glutes, Hips, Obliques, Waist
- Target Muscles: External Obliques, Gluteus Medius, Gluteus Minimus, Internal Obliques, Quadratus Lumborum
- Assisting Muscles: Tensor Fasciae Latae, Transversus Abdominis
- Stabilizing Muscles: Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Lower Body, Upper Body
- Body Parts: Back, Core, Hips, Legs, Lower Back, Torso, Upper Legs
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Abductors, Hip Extensors, Spine Stabilizers, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Glutes, Deep Side Abs, Side Abs, Side Lower Back, Upper Glutes
- Movement Direction: Other
- Muscle Position: Lateral
- Gender: Female
How To Do The Side Plank With Raised Leg (Left) Exercise
‘- Lie on your left side with legs long; stack feet or stagger for more base of support.
– Place the left elbow directly under the shoulder; forearm straight ahead, palm down.
– Set ribs down and brace the abdominal wall; keep a neutral neck with gaze forward.
– Press the forearm into the floor to “push away,” keeping the left shoulder packed and stable.
– Lift hips until your body forms a straight line from ear through shoulder, hip, knee, and ankle.
– Keep pelvis stacked and square; avoid rotating or letting the top hip roll back.
– Raise the right leg into pure hip abduction to about hip height; lead with the heel, toes facing forward or slightly down.
– Maintain steady breathing and a firm brace; do not let the hips sag or pike.
– Lower the right leg under control while holding the plank alignment.
– Gently lower hips to the floor to finish; option: perform with the bottom knee bent for an easier base.
Side Plank With Raised Leg (Left) Tips
‘- Stack or stagger your feet based on how much base of support you need.
– Position your left elbow directly under your shoulder with the forearm straight ahead.
– Set your ribs down and brace your abdominal wall before lifting.
– Keep a neutral neck with your gaze forward to maintain alignment.
– Push the forearm into the floor to “push away,” keeping the left shoulder packed and stable.
– Lift your hips until you form a straight line from ear through shoulder, hip, knee, and ankle.
– Keep your pelvis stacked and square; avoid letting the top hip roll back or rotating.
– Raise the right leg in pure hip abduction to about hip height, leading with the heel and keeping toes forward or slightly down.
– Maintain steady breathing and a firm brace so the hips don’t sag or pike.
– Lower the right leg under control while holding plank alignment, then gently lower the hips to finish.
– Use the option of bending the bottom knee if you need an easier base of support.
Side Plank With Raised Leg (Left) Beginner Introduction
The Side Plank with Raised Leg (left) is a bodyweight plank variation that blends a strong side core hold with a controlled leg lift. The body is supported on the left forearm and left foot, while the right leg moves out to the side, creating a challenge for balance and posture. This position calls on the side abs, deep abs, and side of the lower back on the left to keep the torso steady, while the outer right hip and upper glute work to move and hold the lifted leg. Both hips contribute to keeping the lower body from tipping or twisting.
Because the left arm supports much of the load, the shoulder and upper back on that side stay active in a steady, non-moving effort to hold the joint in line. The whole shape encourages a long, aligned position from head to feet, training control against sideways bending and unwanted rotation. Some people use a version with the lower leg bent as a more accessible way to explore the same pattern of core and hip engagement.