Fitness enthusiasts and yoga practitioners alike are always on the lookout for exercises that challenge their bodies and engage multiple muscle groups. The side plank with leg lift is one such move. Not only does it test your core strength, but it also zeroes in on your balance, stability, and overall body control. The best part? You don’t need any special equipment to perform this exercise, making it perfect for home workouts or gym settings.
Below, we’ll break down everything you need to know about the side plank with leg lift, its benefits, and how to execute it with perfect form.
What is the Side Plank with Leg Lift?
At its core, the side plank with leg lift is an advanced version of the classic side plank. It involves holding your body in a side plank position while lifting your top leg. This movement not only strengthens your obliques, glutes, and hips but also challenges your stability, making it a functional, full-body workout move.
If you’re used to standard plank variations, introducing this movement will significantly step up your routine.
Benefits of the Side Plank with Leg Lift
Here’s why the side plank with leg lift deserves a spot in your workout program:
- Core Strengthening
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- This move primarily targets your obliques, which are essential for rotational strength and stability.
- The core activation needed to hold the plank position and lift the leg engages deep stabilizing muscles.
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- Improved Balance and Stability
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- Balancing on one hand and one foot while lifting the opposite leg challenges your proprioception (body awareness).
- This contributes to better coordination in daily movements or athletic performance.
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- Glute Toner
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- Lifting your leg activates your gluteus medius and minimus, key muscles for hip stability and strength.
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- Enhanced Hip Mobility
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- The controlled motion of the leg lift improves flexibility and ranges of motion around your hip joint.
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- Full-Body Engagement
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- While your core and hips are the primary focus, supporting muscles in your shoulders, legs, and arms are also activated.
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Who Is It For?
- Beginners can work up to this move by starting with a kneeling side plank or a modified side plank.
- Intermediate and advanced practitioners can easily add this to their routines to maximize core and lower body strength.
How to Perform a Side Plank with Leg Lift
Follow these step-by-step instructions to safely and effectively execute the side plank with leg lift:
1. Set Your Base
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- Begin by lying on your side with your legs extended and stacked one on top of the other.
- Place your bottom forearm on the ground with your elbow directly beneath your shoulder.
- Engage your core and lift your hips off the ground to form a straight line from head to toe.
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2. Get Stable
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- Ensure your bottom shoulder is stabilized and not sinking down.
- Your bodyweight should be evenly distributed between your forearm and the edge of your bottom foot.
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3. Lift Your Top Leg
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- While maintaining the side plank position, lift your top leg slowly and deliberately to about hip height.
- Flex your foot (toes pointing forward) and keep your leg straight.
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4. Pause for Control
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- Hold the top leg at the highest point for 2–3 seconds, keeping your hips lifted and your core tight.
- Avoid tipping forward or backward.
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5. Lower with Purpose
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- Slowly lower your leg back to the starting position without letting it rest on the bottom leg.
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6. Switch Sides
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- After completing 10–12 reps on one side, switch sides to target the opposite set of muscles.
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Pro Tip: Quality over quantity is key. Ensure proper form before increasing the number of reps or the duration of your hold.
Common Mistakes to Avoid
- Sagging Hips
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- Keep your hips aligned and lifted. Sagging reduces core activation and increases the risk of discomfort in the lower back.
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- Incorrect Alignment
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- Your shoulder should remain stacked over your supporting elbow to avoid strain.
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- Rapid Movements
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- Avoid rushing through the leg lift. Focus on a controlled motion for maximum muscle engagement.
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- Uneven Stability
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- Ensure your weight is evenly balanced between your arm and foot to prevent tipping.
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How to Modify or Progress
If you’re new to this move, try these beginner-friendly modifications before advancing to the full version:
- Kneeling Side Plank
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- Keep your bottom knee on the ground for added stability while lifting your leg.
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- Reduced Leg Lift
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- Instead of lifting your leg to hip height, go for a smaller range of motion.
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For advanced practitioners, challenge yourself further with these progressions:
- Weighted Side Plank Lift
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- Hold a dumbbell on your top leg for added resistance.
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- Dynamic Side Plank
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- Add a crunch motion by bringing your top elbow to meet your top knee with each lift.
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How to Incorporate into Your Workout
The side plank with leg lift is a versatile exercise that can be included in various workout scenarios:
- Core Circuit
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- Combine with exercises like Russian twists and V-ups for a core-centric workout.
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- Lower Body Focus
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- Add to a leg day routine to target hips and glutes.
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- Yoga Flow
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- Transition into a side plank with leg lift from poses like downward dog for added challenge.
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Final Thoughts
The side plank with leg lift is a powerhouse exercise that blends core stability, lower body strength, and balance training all in one. Start slow, ensure proper form, and stay consistent to see significant improvements in strength and stability over time.
If you’re ready to take your fitness routine to the next level, why not incorporate this dynamic move today? Your body will thank you, and so will your fitness goals!
