Leg Lift Hold

Side plank leg lifts are a powerful core exercise that targets the obliques, glutes and hip abductors. The exercise requires balance and stability, while also building strength in the upper body. By lifting the top leg in a side plank, both the core and hip muscles are challenged further, which improves balance and coordination.

Correct form and technique

How to perform side plank leg lifts with proper technique:

  1. Start in a side plank position with the forearm on the floor, the elbow placed directly under the shoulder, and the body in a straight line from head to feet.
  2. Lift your hips off the floor so that your body forms a straight line, keeping your core engaged.
  3. While maintaining the plank position, lift your top leg straight up toward the ceiling, then slowly lower it back down without losing your balance.
  4. Repeat the desired number of repetitions before switching sides.

Avoid the hips dropping or the body rotating. Focus on keeping your body stable while lifting and lowering your leg.

Common errors

Here are some common mistakes to avoid for maximum effect:

  • Rotation of hips and shoulders: Make sure to keep your hips and shoulders stacked on top of each other to avoid rotation.
  • Lifting the leg too high: Avoid lifting the leg too high, as this can reduce muscle activation and lead to incorrect technique.
  • Impairment of core activation: Keep the core engaged throughout to prevent the body from sinking or rotating.

Modifications and variations

Adapt side plank leg lifts to your fitness level:

  • Beginners: Start with the knee on the ground to reduce the load and gradually build up strength.
  • Advanced: Use an exercise band around the thighs or add weight to increase resistance.

Number of repetitions and sets

Perform 8-12 repetitions per side, in 2-3 sets . Increase the number as you get stronger and more comfortable with the balance.

Breathing technique

Breathe in when you lower the leg, and breathe out when you lift the leg up. This helps maintain stability and control throughout the movement.

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