Leg Lift & Side-Plank
Sculpt your core & legs! 🔥 This combo targets your obliques & outer thighs for a stronger, more toned you. Side plank & leg lift in one!
The 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
Leg Lift & Side-Plank Muscles Worked
Primary
Obliques; Hip Abductor (gluteus medius)
Secondary
Deep Core (transverse abdominis); Glutes (gluteus maximus)
Leg Lift & Side-Plank Variations and Alternatives
How to do the Leg Lift & Side-Plank
Start by lying on your side with your legs extended. Stack your feet one on top of the other.
Prop your upper body up on your forearm, ensuring that your elbow is directly under your shoulder to form a straight line with your body from head to heels.
Engage your core and lift your hips off the ground, coming into a side plank position. Keep your body in a straight line, without letting your hips sag or rise too high.
Once you are stabilized in the side plank, raise your top leg upwards as high as you can while keeping it straight. This is the "leg lift" part of the exercise.
Pause briefly at the top of the leg lift, then slowly lower your leg back down to the starting position.
Repeat the leg lift for the desired number of repetitions, then switch sides and perform the exercise with the other leg.
Make sure to keep your core tight throughout the movement to support your lower back, and don't rush the leg lifts—control is vital for effectively targeting the muscles. If the exercise is too difficult, you can modify it by performing a knee-supported side plank, where the lower knee is bent and resting on the floor for additional support.
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Leg Lift & Side-Plank FAQs
What muscles does the Leg Lift & Side-Plank work?
The 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 Leg Lift & Side-Plank?
None. The Leg Lift & Side-Plank is a bodyweight exercise, so you can do it anywhere.
What are some Leg Lift & Side-Plank variations and alternatives?
Similar exercises include the Alternating Leg Lift Side-Plank, Alternating Leg Raise from Reverse Plank Position, Alternating Single-Leg Raise Plank and Front Plank with Arm Leg Lift.
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