Side Plank Bent Leg Lift

Muscles worked

Setup

1. Lie on your side with your forearm flat on the ground, elbow positioned directly beneath your shoulder.
2. Bend both knees to a 90-degree angle so your feet are tucked behind you, stacking your legs and hips.
3. Lift your hips off the floor until your body forms a straight line from your head to your knees.

How to do it

1. Exhale and lift your top leg toward the ceiling, keeping the knee bent at a 90-degree angle throughout the movement.
2. Inhale and lower the leg back to the starting position with control, ensuring your hips remain elevated and do not sag toward the floor.
3. Perform the movement at a controlled tempo: 2 seconds to lift, a 1-second pause at the top, and 2 seconds to lower.
4. Complete all repetitions on one side before switching to the other.

Form checklist

• Keep the elbow stacked directly under the shoulder to avoid joint strain.
• Maintain a straight line from the head to the knees; do not let the hips rotate forward or backward.
• Keep the core braced and the chest open throughout the set.
• Ensure the bottom knee remains firmly pressed into the ground for stability.

Pro tips

• Actively push the floor away with your forearm to engage the serratus anterior and stabilize the shoulder complex.
• Focus on driving the bottom knee into the ground to maximize activation of the bottom-side gluteus medius.
• Imagine a string pulling your top hip toward the ceiling to maintain maximum hip height.

Make it harder

• Straighten the top leg to increase the lever arm and resistance during the lift.
• Add a 3-second isometric hold at the peak of the leg lift to increase time under tension for the glutes.

Frequently asked

What muscles does the side plank bent leg lift work?

The side plank bent leg lift primarily targets the abs, deltoids, and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the side plank bent leg lift?

The side plank bent leg lift requires no equipment — just your body weight.

Is the side plank bent leg lift good for beginners?

The side plank bent leg lift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques