Side Plank Leg Lifts

Technique

How to perform Side Plank Leg Lifts

1. Lie on your right side, optionally placing a light mini-loop band just above both knees.
2. Bend the lower knee to about 90 degrees and position your right elbow beneath your shoulder.
3. Lift your hips onto your right forearm and lower knee, keeping your shoulders, hips and supporting knee aligned.
4. Straighten your left leg in line with your torso, with the toes pointing forward.
5. Raise the straight top leg outward without rolling your hips backward or letting the supporting side sag.
6. Lower the top leg under control, repeat, then lower your hips and switch sides.

Programming relevance

Muscles involved

Primary targets: Gluteus Medius, External Oblique, Internal Oblique, Gluteus Minimus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.