Side Plank Leg Lift Hold

A side plank held with the top leg raised: the hips stay lifted and square while the top leg is abducted, adding a glute medius demand to the lateral trunk hold.

How to do it

1. Set up in a side plank on the forearm with the elbow under the shoulder and the feet stacked.
2. Lift the hips until the body forms a straight line from the ankles to the head.
3. Raise the top leg to roughly hip height, keeping the toes pointing forward.
4. Hold the position for the prescribed time, keeping the hips high and the supporting shoulder stacked over the elbow.
5. Lower the leg and the hips under control and repeat on the other side.

Tips

• Push the supporting shoulder away from the ear so the chest does not collapse towards the floor.
• Stop the set when the hips start to drop, not when the leg gets tired.
• Bend the bottom knee to the floor for an easier version that keeps the leg lift intact.

Muscles

Primary: Glutes (medius), Obliques

Secondary: Glutes (max), Abs, Transverse abdominis