Side Plank Outer Thigh Runner
Side plank combined with an outer-thigh running pattern that strengthens the lateral hip and core.
Glutes & HipsIntermediateStrengthAbduction
At a glance
| Muscles worked | Primary: glute medius & obliques. Secondary: hips, core, adductors |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Abduction |
| Sets & reps | 4 sets × 12-15 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.
- Drive the top leg in a controlled outer-thigh runners pattern.
- Keep the hips stacked and core braced.
- Maintain continuous tension.
- Complete reps then switch sides.
Coaching tips
Benefits
Side plank combined with an outer-thigh running pattern that strengthens the lateral hip and core.
Common mistakes
Avoid letting the hips sag or rotating the torso.
Make it harder
Slow the tempo or add a pause.
Make it easier
Drop the bottom knee for support.
Breathing
Breathe steadily; exhale with each leg drive.
Build a workout with this exercise
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