How to do a Side Plank Lift
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 121,670
- Popularity Rank
- 649th
- Difficulty
- Intermediate
- Abs Strength
- 69 mSCORE 97th
- Equipment Required
- Bodyweight-only
Workouts with Side Plank Lift
Instructions for Proper Form
Side 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.
- 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.
- With controlled movement, lower your hip towards the floor. Before your hip touches the floor, raise your hip upward so your body is in a straight line again.
- Repeat hip lift movement for allotted repetitions.
- Repeat with the opposite side.
Sets & Reps Calculator
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Alternatives & Variations to Side Plank Lift
1. Crunches
94 mSCORESWAPPED 41 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.
2. Russian Twist
96.2 mSCORESWAPPED 37 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
3. Leg Raise
96.5 mSCORESWAPPED 37 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. Plank
92.8 mSCORESWAPPED 34 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.
5. Plank Hip Dip
46.1 mSCORESWAPPED 34 TIMESPlank Hip Dip is a variation of the standard Plank. Like Planks, this bodyweight exercise primarily targets the core. By dipping your hips from side to side, you add a dynamic element to the static hold. This increased movement further engages the obliques, enhancing stability and strength in the core region.
6. Alternating Heel Touch
78.2 mSCORESWAPPED 33 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.
7. Bicycle Crunch
91.8 mSCORESWAPPED 29 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.
8. Side Plank Leg Lift
40.4 mSCORESWAPPED 28 TIMESSide 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.
9. Side Bridge
85.8 mSCORESWAPPED 24 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.