Bent-Leg Lift Side-Plank
Strengthen your core and obliques with the Bent-Leg Lift Side-Plank! A great exercise improving stability.
The Bent-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.
Optional Equipment
Bent-Leg Lift Side-Plank Muscles Worked
Primary
Obliques; Hip Abductor (gluteus medius)
Secondary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
Bent-Leg Lift Side-Plank Variations and Alternatives
How to do the Bent-Leg Lift Side-Plank
Begin by lying on your side with your legs stacked and knees bent at a 90-degree angle.
Position your elbow directly beneath your shoulder, ensuring that your head, neck, and spine are aligned.
Lift your hips off the ground to enter into a side plank position, creating a straight line from your head to your knees.
Engage your core and oblique muscles to maintain stability throughout the movement.
While maintaining the side plank position, raise your top leg by abducting your hip. Keep your knee bent and lift your leg by using your glute and outer thigh muscles.
Pause at the top of the motion with your leg lifted.
Slowly lower your leg back to the starting position on top of the other leg.
Perform the desired number of repetitions, ensuring your hip doesn’t drop as you lift and lower your leg.
Switch to the other side and repeat the exercise to ensure balanced work on both sides of the body.
Ensure controlled movements throughout the exercise to maintain stability and get the full benefit of the workout. It’s important to listen to your body and avoid any movements that cause pain or discomfort.
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Bent-Leg Lift Side-Plank FAQs
What muscles does the Bent-Leg Lift Side-Plank work?
The Bent-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 Bent-Leg Lift Side-Plank?
None. The Bent-Leg Lift Side-Plank is a bodyweight exercise, so you can do it anywhere.
What are some Bent-Leg Lift Side-Plank variations and alternatives?
Similar exercises include the Alternating Leg Lift Side-Plank, Dumbbell Bent-Leg Side-Bridge, Front Plank with Leg Lift and Inchworm Leg Lift Plank.
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