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Side Plank with Leg Raise

Raising the top leg narrows your base to a single point of support and forces the obliques to hold the trunk rigid while the hip abductors work overtime. That combination makes it a demanding anti-lateral-flexion and stability drill. Save it for when a standard side plank is solid, since balance and control are the limiting factors.

Equipment
Body Weight
Body part
Abs
Type
Functional, Strength
Browse by movement
Core Brace, Hip Abduction
Muscles worked
Target
Abdominal External Oblique
Secondary
Gluteus Medius
Tertiary
Erector Spinae, Upper Rectus Abdominals

How to do it

  1. 1

    Prop into a forearm side plank with feet stacked and hips lifted.

  2. 2

    Brace your obliques and set a long, straight body line.

  3. 3

    Raise your top leg toward the ceiling while keeping your hips high.

  4. 4

    Pause briefly at the top without letting your pelvis rotate or sag.

  5. 5

    Lower the leg back to the stack under control.

  6. 6

    Repeat for reps, then switch sides.

Tips

  • Keep both hips stacked; do not let the pelvis roll back as the leg rises.
  • Lead the leg lift with the heel to bias the glute medius.
  • If you wobble, lower the leg range until you can stay steady.

Variations

Common mistakes

  • Propping on an elbow that sits ahead of or behind the shoulder, which dumps your weight into the joint instead of the muscles around it.
  • Letting the bottom hip sink toward the floor as the top leg rises, trading the whole point of the side plank for a bit of leg height.
  • Letting the top leg drift forward in front of your body, where the hip flexor takes over and the glute stops working.
  • Planting the free hand on the floor for a moment of balance, which quietly removes the load the obliques are there to carry.
  • Chasing rep speed, so the whole plank pumps up and down with each lift instead of staying still while only the leg moves.

Frequently asked

How many reps of the side plank with leg raise should I do per side?
Three sets of 6 to 10 per side, each rep with a one to two second pause at the top. Before adding the leg lift, hold a clean side plank for 30 to 45 seconds per side with the hips stacked; the lift takes away half your base, so anything shaky becomes shakier. Progress by holding the top longer, not by lifting higher. Two sessions a week is enough given how demanding the position is.
How can I make the side plank with leg raise easier or harder?
Easier: drop the bottom knee to the floor and lift from there, or hold a plain side plank until it is solid. Cutting the leg's range works too: lift a few inches instead of as high as it will go. Harder: prop on the hand instead of the forearm for a longer lever, add a band above the knees, hold the top for five seconds, or reach the top arm toward the ceiling at the same time.
What is the side plank with leg raise good for?
It trains the obliques to resist side bending while the hip abductors work, so it builds the lateral stability that shows up in running, skating and any sport where you push off one leg. It doubles as glute medius work. It is a poor choice as an early core exercise, since balance rather than strength ends most sets, and it is the wrong pick when the supporting shoulder is already fatigued from pressing; that joint holds your whole body here.

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