Exercise guide
Side Leg Raise Jack
- Beginner
- Compound
- Rep-based
- Hips
- Lower legs
This dynamic core exercise builds lateral hip strength and pelvic stability while forcing the upper body to stabilize against a shifting center of gravity. It effectively targets the obliques and gluteus medius while maintaining isometric tension in the chest and shoulders.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands directly under your shoulders and feet hip-width apart.
- Engage your core and glutes to create a straight line from your head to your heels.
- Distribute your weight evenly across your palms and keep your gaze slightly ahead of your hands.
How to do it
- Exhale as you lift one leg slightly off the floor and swing it out to the side as far as possible without tilting your hips.
- Inhale as you bring the leg back to the starting position with a slow, controlled motion.
- Repeat the movement on the opposite side, alternating legs for the duration of the set.
- Maintain a steady tempo, ensuring your upper body remains perfectly still throughout the transition.
Form checklist
- Keep your hips square to the ground; do not let them rotate or dip as the leg moves.
- Push actively through the floor to prevent your shoulder blades from collapsing.
- Maintain a neutral spine by keeping your core braced and avoiding any arching in the lower back.
- Keep the moving leg fully extended and the foot flexed.
Pro tips
- Focus on 'pinching' the space between your ribs and hip bone to maximize oblique recruitment.
- Imagine balancing a glass of water on your lower back to ensure your pelvis remains completely stable.
Make it harder
- Place a small resistance band around your ankles to increase the load on the glutes and hip abductors.
- Perform a push-up between each alternating leg raise to increase the demand on the pectorals and deltoids.
Frequently asked
- What muscles does the side leg raise jack work?
- The side leg raise jack primarily targets the glutes, and also works the adductors and obliques as secondary muscles.
- What equipment do you need for the side leg raise jack?
- The side leg raise jack requires no equipment — just your body weight.
- Is the side leg raise jack good for beginners?
- Yes. The side leg raise jack is a beginner-friendly movement and a strong foundation to build on.
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