Bodyweight Side Plank Leg Lift
Improves core stability and unilateral strength
BackBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~50 kcal |
| Equipment | None needed |
How to do it
- Step 1: Lie on your side with feet stacked and elbow under shoulder.
- Step 2: Engage core and lift hips off ground, forming a straight line from head to heels.
- Step 3: Lift top leg away from bottom leg, keeping knee straight.
- Step 4: Hold for a brief moment, then slowly return to start.
- Step 5: Repeat on the other side.
- Step 6: Focus on controlled movement and core engagement.
- Step 7: Avoid arching lower back.
Coaching tips
Benefits
Improves core stability and unilateral strength
Common mistakes
Letting hips sag or rotate
Make it harder
Add leg lift height or reps
Make it easier
Use support or modify to knee position
Breathing
Exhale on leg lift, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.