Side Plank Leg Lift

Body region

• Core
• Glutes
• Back

Muscles

Main

• Quadratus Lumborum
• External Oblique
• Internal Oblique
• Gluteus Medius

Helps

• Deltoid
• Transversus Abdominis
• Gluteus Minimus
• Tensor Fasciae Latae

Holds

• Serratus Anterior
• Erector Spinae
• Rectus Abdominis

Technique

1. Lie on one side with the elbow under the shoulder and feet stacked.
2. Lift your hips so the body is in a straight line.
3. Raise the top leg toward the ceiling while keeping the toes facing forward.
4. Lower it slowly and repeat, then switch sides.

Cues

• Keep the hips stacked and lifted throughout.
• Lead with the heel, not the toes.
• Bend the bottom knee to make it easier.

Common mistakes

• Letting the supporting hip sink.
• Rolling the body forward or back.
• Swinging the leg with momentum.

Alternatives

• Side Plank
• Clamshell