Side Plank Bent Leg Lift
Strengthen your obliques, glutes, and hip abductors with the Side Plank Bent Leg Lift. This exercise builds core stability and improves hip strength.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
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Variations of Side Plank Bent Leg Lift
Description
This exercise involves maintaining a side plank position while lifting the upper leg bent at the knee. It targets the core, glutes and hips.
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How to do Side Plank Bent Leg Lift
- 01Setup
Lie on your side with your bottom elbow directly under your shoulder, forearm flat on the floor, and both knees bent at 90 degrees. Stack your hips and align your body from head to knees.
- 02Setup
Engage your core and lift your hips off the floor, forming a straight line from your head through your hips to your bottom knee. Maintain this stable side plank position.
- 03
Keeping your top knee bent at 90 degrees and foot flexed, slowly lift your top leg directly upwards toward the ceiling. Focus on external rotation slightly at the hip to engage the glutes.
- 04
Control the movement as you slowly lower your top leg back down to the starting position, without letting it rest on the bottom leg. Maintain constant tension in your hip abductors and core.
- 05
Perform the desired repetitions on one side before carefully lowering your hips to the floor. Switch to the other side and repeat the sequence.
Tips
- Focus on initiating the leg lift from your hip and glute muscles, rather than just swinging your leg up using momentum.
- Keep your core tightly engaged throughout the movement to prevent your hips from sagging or rotating forward or backward, maintaining a stable plank.
- Maintain a controlled tempo during both the lifting and lowering phases to maximize muscle engagement and avoid relying on momentum.
- Ensure your top knee stays bent at approximately 90 degrees as you lift, with all movement occurring at the hip joint.
Common mistakes
- Sagging hips: Avoid letting your bottom hip drop towards the floor; instead, actively push through your forearm and engage your obliques to keep your body lifted and straight.
- Using momentum: Do not swing your leg up quickly; instead, focus on a slow, controlled lift and lower to effectively target the hip abductors and glutes.
- Rotating the torso: Prevent your upper body from rotating forward or backward during the leg lift by keeping your shoulders and hips stacked and facing forward.
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Get Ellim — FreeQuestions
Is Side Plank Bent Leg Lift good for beginners?
Side Plank Bent Leg Lift is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Side Plank Bent Leg Lift?
You need Body weight to perform Side Plank Bent Leg Lift. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Side Plank Bent Leg Lift?
Focus on initiating the leg lift from your hip and glute muscles, rather than just swinging your leg up using momentum. Keep your core tightly engaged throughout the movement to prevent your hips from sagging or rotating forward or backward, maintaining a stable plank. Maintain a controlled tempo during both the lifting and lowering phases to maximize muscle engagement and avoid relying on momentum. Ensure your top knee stays bent at approximately 90 degrees as you lift, with all movement occurring at the hip joint.
What are common mistakes when doing Side Plank Bent Leg Lift?
Sagging hips: Avoid letting your bottom hip drop towards the floor; instead, actively push through your forearm and engage your obliques to keep your body lifted and straight. Using momentum: Do not swing your leg up quickly; instead, focus on a slow, controlled lift and lower to effectively target the hip abductors and glutes. Rotating the torso: Prevent your upper body from rotating forward or backward during the leg lift by keeping your shoulders and hips stacked and facing forward.
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Free · iPhone only · Available on the App Store