Side Plank with Leg Lift

Side Plank with Leg Lift is a challenging Pilates exercise that focuses on strengthening the core , shoulders , hips and thighs . The exercise is excellent for improving balance and stability , while increasing the strength of the stabilizing muscles around the hip and shoulder. This exercise requires control and is ideal for those who want to challenge their core strength.

Correct technique

Follow these steps to perform the Side Plank with Leg Lift correctly:

  1. Start in a side plank on your right side with your right elbow directly under your shoulder and your feet stacked on top of each other.
  2. *Inhale* and activate your abdominal muscles to stabilize the body.
  3. On the *exhalation*, lift the left leg up while keeping the body in a straight line. Keep the hip up and the core engaged.
  4. Slowly lower the leg back to the starting position and repeat.

Perform the exercise for 8-10 repetitions on each side, focusing on stability and control throughout the movement.

Common errors

To get the most out of the Side Plank with Leg Lift and avoid injury, you should avoid these typical mistakes:

  • Lowering the hip : Make sure to keep the hip up and the core active so that the body stays in a straight line from head to feet.
  • Raised leg too high : Do not raise the upper leg too high, as this can disturb the balance. Focus on a controlled movement and lift the leg only to hip height.
  • Shoulder tension : Keep the shoulder relaxed and away from the ear. Make sure the elbow is directly under the shoulder for support.

Modifications and Variations

Here are some adaptations and variations for the Side Plank with Leg Lift:

  • Beginner Modification: Perform the exercise with the lower knee bent and on the floor for extra support so you can focus on building strength and balance.
  • Advanced variation: Try adding an extra pulse at the top of the leg lift, or hold the leg up for a few seconds to increase the intensity.

Repetitions and sets

For beginners, 2-3 sets of 6-8 repetitions on each side are recommended. For the more advanced, try 3-4 sets of 10-12 reps on each side for a bigger challenge.

Breathing tips

Inhale as you prepare to lift the leg and exhale as you lift it. Use controlled breathing to maintain balance and stability in the body.

Visual angles and tips

Observing the Side Plank with Leg Lift from different angles can help you get the technique right:

  • Side Angle: Make sure the body is kept in a straight line and the hip is held up throughout the exercise.
  • Front angle: Keep the shoulder directly above the elbow and avoid the body tilting forward or backward.

Demonstration video

Watch this video to learn proper technique for the Side Plank with Leg Lift:

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