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Side Plank Hip Abduction
Beginner - Strength - Compound
Targeted Muscle Group
Core
Upper Legs
Recommended Equipment
Body Only
How to do it
The side plank with leg lift is an advanced variation of the traditional side plank exercise that targets the obliques, shoulders, hips, and glutes while also engaging the outer thigh muscles.
Begin by lying on your side on a mat or soft surface. Align your body so that your elbow is directly beneath your shoulder. Stack your feet on top of each other and lift your hips off the ground, creating a straight line from your head to your heels. Engage your core muscles to maintain stability throughout the exercise.
Place your bottom hand (the one closest to the ground) flat on the mat, with your fingers spread wide for stability. Keep your elbow directly under your shoulder to support your upper body.
Lift your top leg (the one not in contact with the ground) upward while keeping it straight.
Lift your leg as high as you can comfortably, focusing on using the muscles on the side of your hip (abductors) to perform the movement. Keep your foot flexed and your toes pointing forward throughout the exercise.
Once you reach the top position of the leg lift, hold it for a brief moment, squeezing your glutes and outer thigh muscles to maximize engagement. Focus on maintaining stability in your core and not allowing your hips to sag or rotate backward.
Slowly lower your top leg back down to meet your bottom leg, returning to the starting position of the side plank.
Keep the movement controlled and avoid letting your leg drop too quickly or bounce off the ground.
Perform the leg lift movement for the desired number of repetitions on one side before switching to the other side.
