Side Plank Leg Lift
How to do it
Starting position
- Lie on your side on the floor and place your elbow under your shoulder.
- Stack both legs and straighten them.
- Lift your hips off the floor to form a straight diagonal line with your body.
- Look forward and balance your body.
Movement
- Slowly lift your top leg to hip height.
- Pause briefly with your leg raised.
- Slowly lower your leg back to the starting position.
Breathing
Exhale as you raise your legs, and inhale as you lower them.
Trainer tips
- Place your elbows under your shoulders and lift your hips
- Keep a straight line from head to feet
- Slowly raise and lower your top leg
Cautions
- It can strain your shoulder joints, so push firmly into the floor with your elbow.
- If your lower back overarches, it can cause pain, so brace your abs.
- Sagging the hips downward
- Letting the toes come up first
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Obliques |
|---|---|
| Secondary muscles | Abs · Glutes · Side delts |
| Equipment |  Bodyweight |
| Movement pattern | Core |
| Recommended time | 20 sec–45 sec (one side at a time) |
13 similar exercises
Representative exercise: Side Plank Leg Lift
- Side Plank Clamshell
- Side Plank Leg Raise
- Side Bridge Hip Abduction
- Side Plank Leg Lift (Left)
- Side Bridge Hip Abduction (Star)
- Side Plank Bent Leg Lift
- Side Plank Clamshell (Demo 2)
- Side Plank Toe Tap
- Star Plank Toe Tap
- Side Plank Scissors
- Dumbbell Side Plank Clamshell
- Resistance Band Side Plank Clamshell
- Side Plank with Raised Leg
Related exercises
Side BridgeEasierBent-Knee Side PlankEasierSide Plank with Raised LegHarderSide Plank with Raised Leg (VERSION 2) (left)HarderHanging Oblique Knee RaiseSimilar exerciseDumbbell Side BendSimilar exerciseBand Side BendSimilar exerciseFlagSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.