Side Plank Leg Raise
Description
The side plank leg raise is an advanced core and hip exercise where you hold a side plank position and lift the top leg up and down. The side plank trains the obliques and lateral core, while the leg raise hammers the gluteus medius. It builds elite hip stability and lateral core strength.
Muscle Group
Equipment Required
Side Plank Leg Raise Instructions
- Lie on your right side. Prop yourself up on your right forearm or hand. Stack your feet.
- Lift your hips into a side plank. Body forms a straight line from feet to head.
- Brace your core hard. Keep hips lifted throughout.
- Lift your top (left) leg up toward the ceiling as high as you can.
- Hold briefly at the top. Squeeze your left glute medius.
- Lower your left leg back to the start without resting it on the right.
- Continue lifting and lowering for the desired reps.
- Switch sides and repeat.
Side Plank Leg Raise Form & Visual
Side Plank Leg Raise Benefits
- Builds the obliques and lateral core through side plank
- Hammers the gluteus medius through the leg raise
- Develops elite hip stability
- No equipment needed
- Trains anti-lateral-flexion under load
- Improves balance and body control
Side Plank Leg Raise Muscles Worked
- Obliques
- Quadratus lumborum
- Gluteus medius (top leg)
- Hip abductors
- Core (anti-lateral-flexion)
Side Plank Leg Raise Variations & Alternatives
- Side Plank
- Kettlebell Side Plank
- Side-Lying Leg Raise
- Side Plank with Hip Dip
- Side Plank Reach-Through
