Side Plank with Leg Lift

Side planks are effective, but have you tried the side plank with leg lift? This variation amps up your core workout, targeting obliques, thighs, and glutes. That means it hits the sides of your core and even your butt.

Popular ab exercises like crunches and sit-ups focus on front abs, often neglecting the sides of your core. The side plank with leg lift works these overlooked muscles, rounding out your ab routine.

Good form is key to getting the most from this exercise and engaging the right muscles. We'll walk you through the technique so you can nail this challenging move.

How To Do

  1. Lie on your side on an exercise mat, with your elbow directly under your shoulder.
  2. Stack your legs on top of each other while keeping them straight.
  3. Press into your forearm and lift your hips off the ground, forming a straight line from head to heels.
  4. Engage your core by contracting your abs to maintain stability and keep your body aligned.
  5. Slowly lift your top leg straight up towards the ceiling as far as you can comfortably, aiming for a 20 to 30-degree angle.
  6. Hold the position briefly at the top before lowering your leg back down to meet the let that is on the bottom.
  7. Perform eight to twelve repetitions on one side, then switch to the other side.

Tips From Expert

  • Ensure there is a diagonal line from the floor to your head when raising your leg to the top position. Your leg should stay straight as you raise it.
  • Your chest, torso, hips, and knees should form a straight line. Keep your core engaged while you perform the movement.
  • Inhale as you bring your hips up and lift your leg. Exhale as you return to the starting position.
  • Ensure your elbow is directly under your shoulder, with your arm at a 90-degree angle. Your forearm should provide the ground contact point.
  • Raise your leg and hip using a slow, controlled movement pattern. Limit any sudden movements to keep the focus on your core musculature.

Optimal Sets and Reps

The side plank with leg lifts is an excellent exercise for strengthening, building muscles, or even working on muscular endurance. Since it’s a bodyweight exercise, it’s unsuitable for power training unless you add weight on the opposite side.

Training Type Sets Reps
Strength Training 3–4 6–8
Hypertrophy 3–4 10–12
Endurance Training 2–5 15+
Power Training N/A due to low load N/A
Optimal Sets & Reps of Side Plank with Leg Lift

How to Put in Your Workout Split

Here's how to incorporate side plank with leg lift into various workout splits:

  • Full Body — Add this exercise to your full-body workouts as a core-focused movement. Place it towards the end of your routine after the main compound lifts.
  • Upper/Lower — Include it in your upper body workouts. Add it towards the end as a core finisher after your primary chest, back, and shoulder exercises.
  • Core And Abs Day — Make it a key exercise in your core-focused workouts. You can add it to other exercises like side crunches and plank side-to-side rotations.
  • Push/Pull/Legs — Incorporate this exercise into your pull-day routine. Add it as a core finisher after your main back and bicep exercises.
  • Stability Training — Use it as an exercise to improve overall core stability and balance alongside regular planks. It's an excellent addition to functional fitness routines.

You can adjust your training based on your current fitness level and goals:

  • Beginner — Start with three sets of 5–8 reps per side, focusing on form and stability.
  • Intermediate — Aim for 3–4 sets of 10–12 reps per side, increasing hold time at the top.
  • Advanced — Perform 4–5 sets of 15–20 reps per side, or add ankle weights for an extra challenge.

Here’s a tip to figure out how long you should hold a plank or a side plank: pay attention to your form. If you start to sag or feel discomfort in your back, it’s time to rest, indicating your core has fatigued.

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Primary Muscle Groups

Hip Abductors

Muscles located between your lower back and perineum. Consists of three muscle groups.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Obliques

The side plank with leg lift primarily targets the external obliques. These muscles are crucial for core stability and trunk rotation. They run diagonally from the lower ribs to the pelvis, helping maintain proper posture.

In one study, a muscular voluntary isometric contraction of 11.7%–37.2% was recorded in the side plank with leg lift. This is a good indication that a side plank with a leg lift is an effective way to target that area.

Incorporating the side plank with leg raise into your routine can significantly improve core strength. It's best to include it alongside other core exercises for balanced core development.

Hip Abductors

The leg lift portion of this side plank variation specifically targets the hip abductors. These muscles, primarily the gluteus medius and tensor fasciae latae, are responsible for moving the leg away from the body.

During the side plank with leg lift, the hip abductors work concentrically to raise the top leg. This means the muscle shortens to create tension in the working muscle. This action strengthens these muscles, improving lateral (side) hip stability and balance.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Hip Adductors

Muscles located at the upper inside part of your legs between your quads and hamstrings.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Iliopsoas

Muscles starting at your back, moving through your pelvis connecting just below your groin.

Anterior Deltoid

Muscles located at the front of your shoulder region

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Gluteus

The gluteus muscles, located in your buttocks, are essential for hip and thigh movement and keeping you upright. They include the gluteus maximus, medius, and minimus.

In the side plank with leg lift, the gluteus medius works the hardest among the gluteal muscles. This aligns with its role as a primary hip abductor we talked about earlier.

The gluteus medius stabilizes your hips and assists in lifting the leg. It works in conjunction with other hip abductor muscles to improve lateral stability and balance during this exercise.

Hip Adductors

Hip adductors are the inner thigh muscles that pull your legs toward the body's midline. They run from your pelvis to your inner thigh.

During the side plank with leg lift, these muscles work to stabilize your pelvis. They also help control the leg movement, improving balance and coordination.

Upper Rectus Abdominis And Lower Rectus Abdominis

The rectus abdominis, commonly known as the six-pack muscle, runs vertically along the front of your abdomen. It's divided into upper and lower portions.

In this exercise, both portions work to maintain your body's alignment. They help stabilize your trunk, preventing your hips from sagging during the plank.

Recent research measuring muscle activation has shown significant engagement of the rectus abdominis during side planks. This was particularly the case for the supported side of the rectus abdominis, which is the side closer to the floor.

Erector Spinae

The erector spinae is a group of muscles along your spine from the neck to the lower back. During the exercise, these muscles work together with the rest of the core muscles to keep your spine straight. They prevent your body from twisting or bending, ensuring proper form throughout the exercise.

Lateral Deltoid And Anterior Deltoid

The deltoids are shoulder muscles, with the lateral part on the side and the anterior in front. They're responsible for various arm movements.

In this exercise, these muscles help support your upper body’s weight. The lateral deltoid works harder in the side plank position, while the anterior helps to keep your upper arm stable.

Iliopsoas

The iliopsoas is a deep core muscle connecting your spine to your thighs. It's one of the muscles that move your thigh towards the midline of the body or rotates the thigh outwards.

The iliopsoas help stabilize your spine and pelvis during the side plank with leg lift. It also assists in lifting the leg, contributing to the overall core engagement of the exercise.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Russian Twist

Side Plank

Plank Shoulder Tap

Bicycle Crunch

Standing Oblique Crunches

Side to Side Leg Swing

Seated Spinal Twist

Dynamic Plank

Side Plank Hip Raise

T Push-Up

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Renegade Rows

Cable Hip Abduction

Who Should Do?

Athletes, Bodybuilders And Crossfitters

The side plank with leg lifts is a fantastic addition to core training for various types of athletes. For example, handball players can benefit from improving their core endurance. Meanwhile, soccer players showed that core training can improve agility. 

Bodybuilders can use this exercise to target and define their obliques and hip abductors. It helps create a more sculpted and symmetrical physique, especially in the midsection.

Crossfitters will find this move valuable for improving overall functional fitness and strength. It supports better performance in many CrossFit movements and may help improve endurance for high-intensity workouts.

People With Weak Core And Back Muscles

Individuals with weak core muscles can gradually build strength through plank variations. They can start with static side planks and then progress by adding the leg lift once they master the balance. 

Those with weak back muscles can benefit from the spinal stabilization this exercise provides. It helps improve posture and reduces lower back pain.

People seeking to improve their balance and stability will find this a fantastic side plank benefit. It challenges the body’s balance, leading to better coordination.

Who Should Not Do?

People With Elbow Or Shoulder Injuries

Individuals with recent or chronic elbow injuries should avoid this exercise. The prolonged weight-bearing on the elbow can exacerbate existing conditions or cause pain.

Those with shoulder injuries or instability should not perform side planks with leg lifts. This exercise puts significant stress on the shoulder joint and surrounding muscles.

People recovering from upper body surgeries should consult their doctor before attempting this exercise. It’s important to allow proper healing time to prevent further injury.

People With Hip Injuries

Individuals with chronic hip pain, which affects around 10% of the general population, should avoid side planks with leg lifts. The leg lift component can strain injured hip muscles or joints.

Those recovering from hip surgery should wait for clearance from their healthcare provider. This exercise may interfere with the healing process if performed too soon.

People with hip impingement or bursitis may find this exercise uncomfortable or painful. It’s best to choose alternative core exercises that don’t stress the hip joint.

Benefits Of The Exercise

Improves Core Stability

The external obliques work isometrically during this exercise to hold the plank position. Isometric means the muscles are engaged without changing length.

They also contract concentrically when you lift your leg. Concentric contraction means the muscle shortens as it works.

This combination of muscle actions enhances core activation and stability. It effectively strengthens your abdomen by challenging the muscles in different ways.

Isometric contractions improve muscle endurance and stability. Concentric contractions build strength and power. Together, they provide a comprehensive workout for your obliques.

Can Translate To Better Performance In Sports

One of the side plank benefits is that it enhances core strength and stability, which are crucial for many sports. This exercise improves balance and body control, which are essential for activities like running and jumping.

Strong obliques and hip abductors contribute to better rotational movements in sports. This can lead to improved performance in activities like tennis, golf, and baseball.

The increased core strength from this exercise can also help prevent sports-related injuries. It provides a stable foundation and can help athletes move better.

Can Help Improve Posture

Including side planks with leg lifts in your core training routine can strengthen the muscles that support good posture. This includes the obliques, erector spinae, and hip muscles we covered earlier.

Stronger core muscles help maintain proper spinal alignment throughout the day. This can reduce strain on the back and neck, leading to better overall posture. And good posture can contribute to a more confident appearance and even enhance breathing efficiency.

Frequently Asked Questions

What do side plank with leg lifts work?

Side planks with leg lifts primarily target the obliques and hip abductors. They also engage the gluteus medius, rectus abdominis, erector spinae, and shoulder muscles for stability.

Is the side plank with leg lift harder?

Yes, side planks with leg lifts are more challenging than standard side planks. The leg lift adds difficulty by increasing core engagement and testing balance and stability.

Do side planks with leg lifts give you abs?

Side planks with leg lifts strengthen and tone abs, especially obliques. However, visible abs also depend on overall body fat percentage and a balanced diet.

How many push-ups equal a side plank with leg lift?

Push-ups and side planks with leg lifts work different muscle groups. They can’t be directly compared. Both exercises are valuable for overall upper body and core strength.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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