Side Plank with Leg Lift

Side Plank with Leg Lift is a challenging Pilates exercise that strengthens the core, hip flexors and shoulders. It improves balance, increases stability in the hips, and especially activates the oblique abdominal muscles and gluteal muscles. This exercise combines the side plank with a leg raise, which adds a dynamic component for extra muscle engagement.

Correct execution

How to perform the Side Plank with Leg Lift correctly:

1. Lie on your side with your body in a straight line and your forearm placed directly under your shoulder.
2. Lift your hips off the mat and stabilize your body by engaging your core and glutes.
3. Lift the top leg straight up, without bending the knee, while keeping the hips stable.
4. Slowly lower the leg back to the starting position and repeat the movement.
5. Switch sides after the desired number of repetitions.

Common mistakes

Avoid these mistakes to get the most out of your workout:

• Rotation of the hips: Keep the hips stacked and avoid rotation when lifting the leg.
• Sinking Hips: Make sure the hips are kept up throughout the movement for maximum core activation.
• Too fast pace: Perform the exercise slowly and controlled for better stability and muscle activation.

Video Demonstrations

Here are two videos showing the correct execution of the Side Plank with Leg Lift :

Modifications and variants

Adapt the exercise to your level:

• Beginners: Keep the bottom knee on the mat for better stability while lifting the leg.
• Advanced: Increase the difficulty by holding the leg up longer or adding more repetitions.

Number of repetitions and sets

Perform Side Plank with Leg Lift for 2-3 sets of 10-12 repetitions per side. Increase the number as you get stronger.

Breathing technique

Inhale as you prepare the movement, and exhale as you lift your leg. This helps stabilize the core and maintain balance.