Side Double Leg Lift off Edge of Bench
Targets the obliques, hip abductors with a controlled lift pattern; builds strength, control and mind-muscle connection.
Core & AbsAdvancedStrengthLift
At a glance
| Muscles worked | Primary: Obliques, Hip abductors. Secondary: Core, Gluteus medius |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Advanced |
| Type | Strength · Lift |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Lie on your side with the hips near the edge of the bench and hold the bench for support.
- Keep the legs together and straight.
- Lift both legs up together, squeezing the obliques.
- Lower with control without letting the hips roll.
Equipment
- Flat bench
Coaching tips
Benefits
Targets the obliques, hip abductors with a controlled lift pattern; builds strength, control and mind-muscle connection.
Common mistakes
Rushing the reps or letting the form break down.
Make it harder
Increase the load, reps, or time under tension.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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