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Kneeling Side Plank With Leg Lift

Beginner

Kneeling Side Plank With Leg Lift

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Author

Owen Jones

Updated

17 Sep 2024

Demonstration Video

  • Description
  • Instructions
  • Muscle Groups
  • Tips

Exercise Description

Kneeling Side Plank With Leg Lift is an easy version of a full side plank with a leg lift. It engages your obliques (the side muscles of your core) better than a standard plank.

Exercise Instructions

  • Step 1

    Stand straight with your knees shoulder-width apart. Place one hand on your thigh and fully extend your other arm, resting it on the floor next to your knee. As you lower your arm, begin to transfer the weight of your upper body to the fully extended arm, allowing the opposite leg to fully extend, with the knee and toes off the ground. Shift your weight onto the supporting knee. This is your starting position.
  • Step 2

    Slowly lower your extended leg until your toes touch the floor. Pause and then squeeze your hips together as you lift your leg back to the starting position.

Muscle Groups

Kneeling Side Plank With Leg Lift targets Abs, Glutes, Obliques as seen below.

Layer 1

Exercise Tips

  • Be sure to keep the movement controlled throughout the movement.
  • Don't let your hips drop.