Side Plank Leg Lifts

Technique

How to perform Side Plank Leg Lifts

1. Loop an optional light resistance band just above both knees and lie on your right side with hips and shoulders stacked, knees bent to roughly 90 degrees so your heels line up with your glutes.
2. Place your right forearm on the floor under your shoulder, engage your core, and lift your hips until your body forms a straight line from shoulder through knees - this half‑side‑plank is your starting position.
3. Extend your left (top) leg straight so it forms one continuous line with your torso, keeping the foot neutral and toes pointing forward.
4. Exhale as you raise the straight left leg upward in a slow, controlled arc, focusing on squeezing the outer glute without letting your hips rotate or sag.
5. Pause briefly at the top when you feel maximal glute engagement, maintaining a stable plank and neutral neck.
6. Inhale as you lower the leg under control until it hovers just above the right knee, retaining core tension, then repeat for the recommended repetitions before switching sides.

Programming relevance

Muscles involved

Primary targets: Gluteus Medius, External Oblique, Gluteus Minimus, Tensor Fasciae Latae.