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Side Plank with Hip Abduction
A bodyweight core stability exercise combining side plank hold with top leg lift to target obliques and gluteus medius for improved lateral stability and hip strength; used in conditioning and rehab programs.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Glutes
Secondary Muscles
Abductors, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Glutes
9/10Glute Medius
Abs
6/10Rectus Abdominis
Abductors
5/10TFL
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your side on a mat with your bottom forearm on the floor, elbow under shoulder, and bottom knee bent at 90 degrees for support. Extend your top leg straight and lift your hips to form a straight line from head to knee.
- Engage your core and lift hips off the mat if not already.
- Exhale and slowly lift your top leg upward toward the ceiling using your outer hip.
- Keep your leg straight and hips stacked without rotation.
- Hold the lift briefly while squeezing your glutes.
- Inhale and lower your top leg controlled back to start.
- Repeat for reps then switch sides.
Coaching Tips
Form Cues
- Hips stacked high
- Core tight, no sag
- Leg lift from hip
- Gaze forward
- Breathe steadily
- Switch sides evenly
Breathing
Inhale as you lower the leg, exhale as you lift and hold the plank.
Tempo
2-1-2
Range of Motion
Lift top leg to 45 degrees from horizontal while maintaining straight body line from head to knee; avoid hip drop below plank level.
Safety
Safety Notes
- Avoid if acute shoulder or hip injury
- Stop if lower back pain occurs
- Use modified knee support if unstable
- Keep elbow directly under shoulder
- Flex top foot to engage glutes better
- Progress slowly from holds to dynamic lifts
Spotting
No spotting needed; use wall for balance if beginner or perform near support for safety.
Common Mistakes
- Hips sagging toward floor
- Rotating torso during lift
- Swinging leg instead of controlled raise
- Bottom knee drifting forward
- Shoulder shrugging up
- Dropping leg quickly
When to Avoid
- Shoulder impingement
- Acute lower back pain
- Recent hip surgery
Flexibility Needed
- Shoulder flexion for plank stability
- Hip abduction range beyond 30 degrees
Build Up First
- Basic side plank hold competency
- Controlled hip abduction without band
Also known as
Side Plank Leg Lift, Clamshell Side Plank, Lateral Plank Hip Raise
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