Glute Raise Side-Plank
Strengthen your core & glutes with the Glute Raise Side-Plank! A challenging bodyweight exercise for stability and a toned physique.
The Glute Raise Side-Plank mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Glute Raise Side-Plank Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Deep Core (transverse abdominis); Obliques
Glute Raise Side-Plank Variations and Alternatives
How to do the Glute Raise Side-Plank
Begin by lying on your side with your legs extended. Prop your body up on your forearm, ensuring your elbow is positioned directly below your shoulder to create a straight line from your shoulder to your feet.
Engage your core and raise your hips off the ground, forming a straight line with your body. Your weight should be supported by your forearm and the side of your bottom foot. This is the starting position, known as a side plank.
From the side plank position, keep your hips elevated and stationary. Then, slowly raise your top leg upwards as high as you can, focusing on contracting the muscles in your glutes.
Lower your leg back down to the starting position with control, without letting your hips drop.
Repeat the glute raise for the desired number of repetitions, then switch sides and repeat the same steps for the opposite side.
Keep your abs tight and do not let your hips sag or rotate throughout the exercise.
Make sure to perform this exercise with controlled movements and focus on maintaining the strength and stability of your core throughout the entire range of motion.
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Glute Raise Side-Plank FAQs
What muscles does the Glute Raise Side-Plank work?
The Glute Raise Side-Plank mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Glute Raise Side-Plank?
None. The Glute Raise Side-Plank is a bodyweight exercise, so you can do it anywhere.
What workout day should the Glute Raise Side-Plank go on?
It belongs on leg day in a push/pull/legs routine.
What are some Glute Raise Side-Plank variations and alternatives?
Similar exercises include the Alternating Leg Lift Side-Plank, Alternating Leg Raise from Reverse Plank Position, Side Hip Glute Bridge Raise and Hip Clam.
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