How to do a Side Plank Leg Lift
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 58,521
- Popularity Rank
- 829th
- Difficulty
- Advanced
- Abs Strength
- 57 mSCORE 131st
- Equipment Required
- Bodyweight-only
Workouts with Side Plank Leg Lift
Instructions for Proper Form
Side Plank Leg Lift is an advanced variation of the Side Plank. This compound exercise primarily targets your obliques and glutes. By raising your top leg while maintaining the plank position, you add instability to the movement, promoting greater core activation and stability. This variation is excellent for developing core strength, balance, and enhancing hip abductor strength.
- Lie on your right side with your right elbow underneath your right shoulder and forearm facing forward.
- Raise your torso and legs to create a straight line from your shoulders to your heels and place your left hand on your hips for balance.
- Keep your left leg straight and elevate it above your right leg.
- Repeat leg lift movement for allotted repetitions.
- Repeat with the opposite side.
Sets & Reps Calculator
Average Side Plank Leg Lift standards by male, female, gender, weight, age and height
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Alternatives & Variations to Side Plank Leg Lift
1. Side Plank Lift
51.1 mSCORESWAPPED 44 TIMESSide Plank Lift is a compound exercise that targets the obliques and shoulders. By lifting your hips off the ground from a side plank position, you add a dynamic element to the traditional side plank, increasing core activation and overall stability. This variation is excellent for improving core strength and balance, providing a challenging upgrade from the standard side plank.
- Intermediate
- Abs
2. Plank
92.8 mSCORESWAPPED 31 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
3. Leg Raise
96.5 mSCORESWAPPED 25 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
4. Side Bridge
85.8 mSCORESWAPPED 23 TIMESSide Bridge is a variation of the more standard Plank. Like planks, this bodyweight exercise targets your core, but adds more emphasis on your obliques. Isolating each side can help you identify and address any strength discrepancies between sides.
5. Crunches
94 mSCORESWAPPED 18 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
6. Side Plank Clam Lifts
20.1 mSCORESWAPPED 16 TIMESSide Plank Clam Lifts combine a side plank with a clamshell exercise. This compound movement primarily targets the core, glutes, and hip abductors. By lifting your top leg while in a side plank position, you add instability, enhancing core engagement and isolating the glutes. This is an excellent exercise for building stability, strength, and balance.
7. Alternating Heel Touch
78.2 mSCORESWAPPED 13 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.
8. Vertical Knee Raise
92 mSCORESWAPPED 12 TIMESVertical Knee Raise is a bodyweight core exercise that involves suspending yourself, and then engaging your core to raise your knees towards your chest. By keeping your torso upright, and raising your knees, this exercise is a bit better for building functional, real world strength.
9. Dumbbell Side Bend
38.8 mSCORESWAPPED 12 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.
10. Bicycle Crunch
91.8 mSCORESWAPPED 11 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.