Side Plank with Leg Lift

A side plank with the top leg raising up, combining lateral core work with hip abduction.

How to do it

1. Lie on your side with the forearm on the floor, elbow under the shoulder.
2. Stack the feet and lift the hips into a side plank.
3. From this stable side plank, raise the top leg straight up toward the ceiling.
4. Lower the leg back down with control without dropping the hips.
5. Complete reps on one side, then switch.

Tips

• Keep the hips lifted the entire set — do not let them sag.
• Lead the leg lift with the heel, not the toes.
• Keep the body in one straight line from head to bottom foot.

Muscles

Primary: Glutes (medius), Obliques

Secondary: Glutes (max), Abs, Transverse abdominis