Alternating Leg Lift Side-Plank
Strengthen your core and obliques with the alternating leg lift side-plank! Improve stability and tone your sides with this effective exercise.
The Alternating Leg Lift Side-Plank mainly works the core and hip abductors (outer thighs), with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Alternating Leg Lift Side-Plank Muscles Worked
Primary
Obliques; Hip Abductor (gluteus medius)
Secondary
Deep Core (transverse abdominis); Glutes (gluteus maximus)
Alternating Leg Lift Side-Plank Variations and Alternatives
How to do the Alternating Leg Lift Side-Plank
Starting Position:
Begin by lying on your side on an exercise mat, with your body in a straight line from head to feet.
Stack your legs on top of each other and support your upper body on your forearm. Your elbow should be directly underneath your shoulder.
Keep your other hand on your hip or extend it upward for balance.
**Movement 1. Engage your core muscles and lift your hips off the ground to form a straight line from your head to your feet. This is the side plank position.
While maintaining the plank, lift your top leg straight up towards the ceiling. Keep your leg straight and your foot flexed.
Slowly lower your top leg back to the starting position without letting your hips drop.
Repeat the leg lift for 10-15 repetitions while ensuring your body remains stable and aligned.
After completing the reps, lower your hips back to the ground to rest.
Switch sides and repeat the exercise on the other side.
Tips:
Focus on keeping your body in a straight line throughout the movement to maximize engagement of the core and avoid straining your back.
Breathe out as you lift your leg and breathe in as you lower it.
If you're a beginner, start with fewer repetitions and gradually increase as your strength improves.
Alternating Leg Lift Side-Plank FAQs
What muscles does the Alternating Leg Lift Side-Plank work?
The Alternating Leg Lift Side-Plank mainly works the core and hip abductors (outer thighs), with help from the glutes & hips. The main muscles are the obliques and gluteus medius.
What equipment do you need for the Alternating Leg Lift Side-Plank?
None. The Alternating Leg Lift Side-Plank is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Leg Lift Side-Plank variations and alternatives?
Similar exercises include the Alternating Leg Raise from Reverse Plank Position, Alternating Single-Leg Raise Plank, Front Plank with Leg Lift and Side Leg Pull.
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