Side-Plank with Raised Leg
Strengthen your core & obliques! The Side-Plank with Raised Leg challenges stability and builds a stronger, more toned midsection.
The Side-Plank with Raised Leg mainly works the core, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Side-Plank with Raised Leg Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Hip Abductor (gluteus medius); Deep Core (transverse abdominis)
Side-Plank with Raised Leg Variations and Alternatives
How to do the Side-Plank with Raised Leg
Lie on your side with your feet stacked on top of one another.
Push yourself up into a side plank position, supporting your body weight on the forearm of your lower arm, which should be bent at a 90-degree angle. Ensure your body forms a straight line from your head to your heels.
Keep your free hand on your hip or extended upward towards the ceiling.
Once you are stable, raise the top leg up as high as possible without compromising your hip or waist position. Keep your body straight without it dropping or piking up at the hips.
Hold this raised leg position for the desired duration, maintaining a tight core and level hips.
Slowly lower the leg back to the resting position on top of the lower leg.
Repeat the exercise for the desired number of repetitions or duration. Make sure to switch sides to work both sets of oblique muscles evenly.
Remember to breathe steadily throughout the exercise and keep the core muscles engaged. It is important not to let your hips sag towards the floor, as this can reduce the effectiveness of the exercise and increase the risk of injury.
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Side-Plank with Raised Leg FAQs
What muscles does the Side-Plank with Raised Leg work?
The Side-Plank with Raised Leg mainly works the core, with help from the hip abductors (outer thighs). The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Side-Plank with Raised Leg?
None. The Side-Plank with Raised Leg is a bodyweight exercise, so you can do it anywhere.
What are some Side-Plank with Raised Leg variations and alternatives?
Similar exercises include the Alternating Leg Lift Side-Plank, Alternating Single-Leg Raise Plank, Dumbbell Raise Side-Plank and Front Plank with Leg Lift.
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