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Single-Leg Side Plank
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Single-Leg Side Plank is an excellent variation of the standard plank that keeps muscle strong and can help reduce your risk of a back injury. It also strengthens your core without stressing your back.
Exercise Instructions
-
Step 1
Lie on your side and position yourself on your lower elbow and side of your foot. Raise your hips so that they are off the floor and your body forms a straight line from your ankles to your shoulders. Pull in your belly. -
Step 2
Keeping your torso stable, lift your top leg without bending your knee. Hold this position for the recommended time and then return to the starting position.
Muscle Groups
Single-Leg Side Plank targets Abs, Back, Glutes, Hip Abductors, Obliques, Quads as seen below.
Exercise Tips
- Avoid leaning your shoulders forward.
- Try not to rotate your hips or drop them.
Side Plank
Beginner
Side Plank With Reach Under
Intermediate
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