Leg Raise & Side-Plank
Strengthen your core & obliques with the leg raise & side-plank combo! A great way to build stability and tone your midsection.
The Leg Raise & 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 Raise & Side-Plank Muscles Worked
Primary
Obliques; Hip Abductor (gluteus medius)
Secondary
Deep Core (transverse abdominis); Glutes (gluteus maximus)
Leg Raise & Side-Plank Variations and Alternatives
How to do the Leg Raise & Side-Plank
Begin by lying on your side with your legs extended straight.
Prop up your upper body on your lower arm, with your elbow directly under your shoulder and your hand flat on the ground.
Stack your feet one on top of the other or place them slightly apart for more stability.
Lift your hips off the ground to form a straight line from your head to your heels. This is your starting position.
Engage your core and obliques, and raise your top leg as high as you can without compromising your form.
Lower your leg back down to the starting position with control.
Complete the desired number of repetitions on one side before switching to the other side.
Keep your movements controlled and avoid dropping your hips during the exercise.
Breathe out as you lift your leg and inhale as you lower it back down.
To increase difficulty, you can wear ankle weights.
Remember to keep your body in a straight line throughout the exercise and avoid letting your hips sag. This exercise targets the obliques, hip abductors, and glutes while also engaging the shoulders and core for stabilization.
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Leg Raise & Side-Plank FAQs
What muscles does the Leg Raise & Side-Plank work?
The Leg Raise & 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 Raise & Side-Plank?
None. The Leg Raise & Side-Plank is a bodyweight exercise, so you can do it anywhere.
What are some Leg Raise & 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 Bodyweight Rainbow Leg Raise.
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