A side plank variation that strengthens the core, hips, and outer thighs.
- +Builds side-to-side core strength
- +Challenges hip stability
- –Balance can limit repetitions
- –Shoulders may fatigue quickly
This exercise targets:
Core
Obliques
Abs
Glutes
Glutes
Abductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie on your side, elbow under shoulder, legs straight, feet stacked or staggered
- Lift hips so your body is a straight line from head to heels; brace your core and squeeze glutes
- Keep shoulders and hips stacked; top hand on hip or reaching up
- Lift the top leg 6–12 inches, toes pointing forward; move slowly and with control
- Lower the leg without letting your hips drop; repeat for reps, then switch sides
- Exhale as you lift, inhale as you lower; keep neck neutral
- Common mistakes: sagging hips, rolling the torso, lifting the leg too high
- Easier: bend the bottom knee. Harder: hold longer or add an ankle weight
