Side Plank Bent Leg Lift
Description
The side plank bent leg lift is a side plank variation that adds a top leg lift. The lifter holds a side plank with the bottom knee bent for support and lifts the top leg. It combines oblique and glute medius work.
Equipment Required
Side Plank Bent Leg Lift Instructions
- Lie on the side with the bottom forearm on the floor.
- Bend the bottom knee for support.
- Stack the hips and shoulders.
- Brace your core and lift the hips into a side plank.
- Extend the top leg straight.
- Lift the top leg up toward the ceiling.
- Squeeze the glute medius at the top.
- Lower with control. Finish then switch sides.
Side Plank Bent Leg Lift Form & Visual
Side Plank Bent Leg Lift Benefits
- Loads the obliques
- Trains the glute medius
- Strong side plank variation
- Useful for athletes
- Builds the core
Side Plank Bent Leg Lift Muscles Worked
- Obliques
- Gluteus medius
- Core
Side Plank Bent Leg Lift Variations & Alternatives
- Side Plank
- Side Lying Leg Lift
- Star Plank
- Hip Dip
