Side Plank Leg Lift (left)

Description

How to Do Side Plank Leg Lift (left)

1. 1
   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. 2
   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. 3

   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. 4

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

5. 5

   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.