Side Plank Hip Abduction Top Leg Straight
Builds lateral core strength and outer-glute activation while challenging shoulder stability.
Core & AbsIntermediateStrengthIsometric
At a glance
| Muscles worked | Primary: obliques & glute medius. Secondary: core, shoulders, hips |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~26 kcal |
| Equipment | None needed |
How to do it
- Set up in a side plank on the forearm or hand with the body in a straight line.
- Keep the top leg straight and lift it into hip abduction.
- Squeeze the outer glute at the top.
- Lower with control and repeat.
- Complete reps then switch sides.
Coaching tips
Benefits
Builds lateral core strength and outer-glute activation while challenging shoulder stability.
Common mistakes
Avoid letting the hips sag or rotating the torso.
Make it harder
Add a pause at the top of the abduction or increase hold time.
Make it easier
Drop the bottom knee to the floor for support.
Breathing
Breathe steadily; exhale as you lift the top leg.
Build a workout with this exercise
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Beginner · 4 sets × 12-15 repsGeneral 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.