Side Plank Leg Lift Hold

Muscles worked by the Side Plank Leg Lift Hold

Primary

Glute MediusGluteus MediusObliquesOblique Abdominals

Secondary

GlutesGluteus MaximusAbsRectus AbdominisDeep CoreTransversus Abdominis

Also called: glute med, gluteus medius, side glute, hip abductor glute, oblique, obliques.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Side Plank Leg Lift Hold

1. Set up in a side plank on the forearm with the elbow under the shoulder and the feet stacked.
2. Lift the hips until the body forms a straight line from the ankles to the head.
3. Raise the top leg to roughly hip height, keeping the toes pointing forward.
4. Hold the position for the prescribed time, keeping the hips high and the shoulder stacked.
5. Lower the leg and the hips under control and repeat on the other side.

Form tips

• Push the supporting shoulder away from the ear so the chest does not collapse towards the floor.
• Stop the set when the hips start to drop, not when the leg gets tired.
• Bend the bottom knee to the floor for an easier version that keeps the leg lift intact.

At a glance

Side Plank Leg Lift Hold in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Crab Dips
• High Plank
• Plank
• Reverse Plank
• Reverse Plank Dips
• Reverse Tabletop Hip Pulses
• Reverse Tabletop Hold
• Side Plank

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "side-plank-leg-lift-hold",
  "name_en": "Side Plank Leg Lift Hold",
  "name_de": "Side Plank mit Beinheben Halt",
  "name_es": "Plancha Lateral con Elevación de Pierna Isométrica",
  "description_en": "A side plank held with the top leg raised: the hips stay lifted and square while the top leg is abducted, adding a glute medius demand to the lateral trunk hold.",
  "description_de": "Eine Side Plank mit angehobenem oberem Bein: die Hüfte bleibt oben und gerade, während das obere Bein abgespreizt wird - das ergänzt den seitlichen Rumpfhalt um eine Anforderung an den Gluteus medius.",
  "description_es": "Una plancha lateral sostenida con la pierna superior elevada: la cadera se mantiene alta y cuadrada mientras la pierna se separa, lo que añade una demanda de glúteo medio al trabajo lateral del tronco.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "core",
  "primary_muscles": [
    "gluteus_medius",
    "obliques"
  ],
  "secondary_muscles": [
    "gluteus_maximus",
    "rectus_abdominis",
    "transverse_abdominis"
  ],
  "goals": [
    "endurance",
    "strength",
    "hypertrophy"
  ],
  "tags": [
    "core",
    "calisthenics",
    "glute_focus",
    "knee_safe",
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "plank",
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Set up in a side plank on the forearm with the elbow under the shoulder and the feet stacked.",
    "Lift the hips until the body forms a straight line from the ankles to the head.",
    "Raise the top leg to roughly hip height, keeping the toes pointing forward.",
    "Hold the position for the prescribed time, keeping the hips high and the shoulder stacked.",
    "Lower the leg and the hips under control and repeat on the other side."
  ],
  "instructions_de": [
    "Geh in eine Side Plank auf dem Unterarm, der Ellbogen unter der Schulter, die Füße übereinander.",
    "Heb die Hüfte, bis der Körper von den Knöcheln bis zum Kopf eine gerade Linie bildet.",
    "Heb das obere Bein etwa auf Hüfthöhe, die Zehen zeigen nach vorn.",
    "Halte die Position für die vorgegebene Zeit, mit hoher Hüfte und Schulter senkrecht über dem Ellbogen.",
    "Senk Bein und Hüfte kontrolliert ab und wiederhole das Ganze auf der anderen Seite."
  ],
  "instructions_es": [
    "Colócate en plancha lateral sobre el antebrazo, con el codo bajo el hombro y los pies apilados.",
    "Eleva la cadera hasta que el cuerpo forme una línea recta desde los tobillos hasta la cabeza.",
    "Sube la pierna superior aproximadamente a la altura de la cadera, con los dedos del pie al frente.",
    "Mantén la posición durante el tiempo indicado, con la cadera alta y el hombro alineado sobre el codo.",
    "Baja la pierna y la cadera de forma controlada y repite del otro lado."
  ],
  "tips_en": [
    "Push the supporting shoulder away from the ear so the chest does not collapse towards the floor.",
    "Stop the set when the hips start to drop, not when the leg gets tired.",
    "Bend the bottom knee to the floor for an easier version that keeps the leg lift intact."
  ],
  "tips_de": [
    "Druck die stützende Schulter vom Ohr weg, damit der Brustkorb nicht Richtung Boden absackt.",
    "Beende den Satz, wenn die Hüfte absinkt - nicht erst, wenn das Bein müde wird.",
    "Setz das untere Knie am Boden ab für eine leichtere Variante, bei der das Beinheben erhalten bleibt."
  ],
  "tips_es": [
    "Aleja del oído el hombro de apoyo para que el pecho no se venga abajo hacia el suelo.",
    "Termina la serie cuando la cadera empiece a caer, no cuando se canse la pierna.",
    "Apoya la rodilla inferior en el suelo para una versión más sencilla que conserva la elevación de pierna."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/side-plank-leg-lift-hold-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "side-plank-leg-lift-hold");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.