# Side Plank Leg Lift

URL: https://heatsy.app/ex/side-plank-leg-lift

Also known as: Side Plank Leg Lifts, Side Plank Hip Abduction, Side Bridge Hip Abduction, Side Plank with Leg Raise, Side Plank Top 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](https://heatsy.app/ex/side-plank)
- [Clamshell](https://heatsy.app/ex/clamshell)