Side Plank Leg Lift Left

Muscles worked

Setup

1. Lie on your left side with your left forearm on the floor, elbow positioned directly under the shoulder.
2. Stack your feet, knees, and hips in a straight line, ensuring your body is perpendicular to the floor.
3. Engage your core and lift your hips off the ground to form a straight line from your head to your heels.

How to do it

1. Exhale as you lift your right (top) leg toward the ceiling, keeping the leg straight and the bottom hip elevated.
2. Inhale as you slowly lower the leg back to the starting position with control, without letting your hips sag.
3. Maintain a steady tempo of approximately 2 seconds for the lift and 2 seconds for the lowering phase.
4. Keep your right hand on your hip or pointing toward the ceiling to help maintain balance.

Form checklist

• Keep the left elbow directly under the shoulder to avoid unnecessary joint strain.
• Ensure the body remains in a straight line; do not let the hips drift backward or rotate toward the floor.
• Keep the neck neutral and eyes looking straight ahead rather than down at your feet.
• Maintain a high hip position throughout the entire set to keep the left obliques engaged.

Pro tips

• Push the floor away actively with your left forearm to engage the serratus anterior and stabilize the shoulder complex.
• Lead the leg lift with your heel rather than your toes to better isolate the gluteus medius and prevent the hip flexors from taking over.

Make it harder

• Add a 2-second pause at the top of the leg lift to increase time under tension for the glutes.
• Perform the movement with a mini-band placed just above your knees or around your ankles for added resistance.

Frequently asked

What muscles does the side plank leg lift left work?

The side plank leg lift left primarily targets the abs and obliques, and also works the hamstrings and quadriceps as secondary muscles.

What equipment do you need for the side plank leg lift left?

The side plank leg lift left requires no equipment — just your body weight.

Is the side plank leg lift left good for beginners?

The side plank leg lift left is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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