Single Leg Side Plank Leg Tuck and Lift
Combines a side plank with a dynamic tuck and lift for greater core and hip demand.
Core & AbsAdvancedStrengthIsometric
At a glance
| Muscles worked | Primary: obliques. Secondary: hip flexors, core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Advanced |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~31 kcal |
| Equipment | None needed |
How to do it
- Set up in a side plank.
- Tuck the top knee toward the chest, then extend and lift the leg.
- Keep the hips stacked and core braced.
- Return with control.
- Complete reps then switch sides.
Coaching tips
Benefits
Combines a side plank with a dynamic tuck and lift for greater core and hip demand.
Common mistakes
Avoid dropping the hips or losing alignment during the tuck.
Make it harder
Slow the tempo or add a pause.
Make it easier
Perform a standard side plank leg lift.
Breathing
Exhale as you tuck and lift, inhale as you extend.
Build a workout with this exercise
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