Side Plank Leg Lift (left)

Description

How to do Side Plank Leg Lift (left)

1. 01
   Setup

   Lie on your left side with your body in a straight line, left forearm on the floor directly under your shoulder, and your right leg stacked directly on top of your left.

2. 02
   Setup

   Engage your core and glutes, then press through your left forearm and foot to lift your hips off the floor, forming a straight line from head to heels. This is your starting side plank position.

3. 03

   While maintaining core stability and keeping your body rigid, slowly lift your top (right) leg straight up towards the ceiling, leading with your heel.

4. 04

   Pause briefly at the top of the movement, then slowly lower your right leg back down to the starting position, maintaining control.

5. 05

   Complete all repetitions on the left side before carefully lowering your hips to the floor.

Tips

• Focus on controlled movement, especially during the lowering phase, to maximize muscle engagement in your hip abductors.
• Keep your hips stacked and avoid rotating your torso forward or backward throughout the movement to maintain oblique activation.
• Maintain a neutral spine by keeping your gaze fixed slightly forward and avoiding neck strain or excessive arching.
• Breathe deeply and consistently; exhale as you lift the leg and inhale as you lower it with control.

Common mistakes

• Allowing your hips to sag compromises core engagement; actively push through your forearm and feet to keep your hips elevated and aligned with your body.
• Rotating your torso forward or backward reduces the effectiveness on the obliques; keep your shoulders and hips stacked vertically throughout the leg lift.
• Jerking the leg up using momentum rather than controlled muscle contraction reduces muscle activation; focus on a slow, deliberate lift and lower to ensure the glute medius is doing the work.