Side Plank Leg Lift

Muscles worked

Setup

1. Lie on your side with your legs straight and stacked on top of each other.
2. Prop your upper body up on your forearm, ensuring your elbow is positioned directly underneath your shoulder.
3. Lift your hips off the ground until your body forms a straight line from your head to your heels.
4. Place your top hand on your hip or reach it toward the ceiling for balance.

How to do it

1. While maintaining a rigid plank position, exhale and lift your top leg toward the ceiling as high as possible without dropping your hips.
2. Inhale and slowly lower the leg back to the starting position with control.
3. Maintain a steady tempo of 2 seconds up and 2 seconds down, focusing on keeping the torso perfectly still.
4. Complete the desired number of repetitions on one side before switching to the other.

Form checklist

• Keep the elbow stacked directly under the shoulder to avoid joint strain.
• Ensure the hips stay lifted and do not sag toward the floor or rotate forward.
• Keep the top foot flexed and the toes pointing forward rather than up.
• Maintain a neutral neck by looking straight ahead rather than at your feet.

Pro tips

• Drive the bottom hip upward actively to maximize the contraction in the lower obliques.
• Lead the leg lift with your heel to ensure the gluteus medius is doing the work rather than the hip flexors.
• Imagine your body is sandwiched between two panes of glass to prevent any forward or backward leaning.

Make it harder

• Perform the movement from a high plank position, supporting your weight on your hand instead of your forearm.
• Add a 2-second isometric hold at the top of each leg lift to increase time under tension.

Frequently asked

What muscles does the side plank leg lift work?

The side plank leg lift primarily targets the abs, deltoids, and obliques, and also works the hip flexors and quadriceps as secondary muscles.

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

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

Is the side plank leg lift good for beginners?

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

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