Side Plank Leg Lift
Side plank leg lifts are an effective exercise that strengthens the core, glutes and hips. The exercise challenges both the stability of the body and the balance, and is ideal for strengthening oblique abdominal muscles (obliques) and outer hip muscles. This makes it an excellent exercise for athletes or those who want a stronger core and hips.
Correct form and technique
How to perform the side plank leg lift with the correct technique:
- Start in a side plank with your body in a straight line from head to feet, elbow placed directly under your shoulder.
- Lift your top leg straight up towards the ceiling, while keeping your hips stable.
- Hold the position for a few seconds before slowly lowering the leg back to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Make sure you keep your core engaged throughout the exercise to maintain balance and prevent your hips from sinking.
Common errors
Avoid these common mistakes during side plank leg lifts:
- Lowered hips: Keep your hips raised and parallel to the ground to maximize core activation.
- Lack of balance: Focus on keeping the body stable by engaging both the core and leg muscles.
- Incorrect hand placement: Make sure the elbow is placed directly under the shoulder to avoid strain on the joints.
Modifications and variations
Adapt the exercise to your level:
- Beginners: Perform the exercise with the bottom knee on the ground for extra support until you get stronger.
- Advanced: Hold a dumbbell in your hand for extra resistance, or add a weight around your ankle to further challenge your glutes.
Number of repetitions and sets
Perform 10-12 repetitions per side in 2-3 sets , depending on your strength level. Increase the number of repetitions and watch as you get stronger.
Breathing technique
Breathe in when you lower your leg, and breathe out when you lift your leg up. This form of breathing helps you maintain stability in your core and control your movements.