Side Plank Leg Lift
The Side Plank Leg Lift is a dynamic core stability exercise that combines an isometric side plank with hip abduction. It simultaneously strengthens the obliques and glutes to improve lateral stability and hip strength.
This exercise demands significant lateral stability and hip strength, so the AI analyzes your rep consistency and RPE to detect fatigue-induced form breakdown. By tracking your sleep quality and recovery status, the app can determine if your core is ready for this advanced variation or if you should regress to a standard hold to protect your lower back. Over time, it also identifies left-to-right strength imbalances based on performance data on each side.
Form Cues
- Stack your elbow directly underneath your shoulder
- Keep your body in a rigid straight line from head to heels
- Squeeze your glutes to keep your hips forward
- Lift your top leg with control rather than momentum
- Brace your core tight before moving your leg
- Don't let your hips sag toward the floor
- Don't rotate your top shoulder forward
- Don't lift the leg so high that you lose your plank shape
- Don't allow your head to drop forward
Common Mistakes
- Sagging hips
- Rotating the torso forward
- Using momentum to kick leg
- Poor neck alignment
- Elbow not stacked under shoulder
Muscles Worked
This movement primarily targets the obliques to maintain a rigid torso against gravity and the gluteus medius to perform the leg lift. Secondary engagement involves the deep transverse abdominis for stabilization and the shoulder complex to support your body weight.
Primary
Secondary
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