Form illustrationStrength / Bodyweight
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.
Bodyweight
intermediate
compound
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.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
