Side Plank with Leg Lift & Knee Bend

Setup & Positioning

• Start in a side plank position—elbow directly under your shoulder, legs extended, feet stacked.
• Lift your hips so your body forms a straight line from head to heels.
• Engage your core and keep your shoulders and hips stacked vertically.

Key point: “Stay tall through your side body—don’t let the hips sag.”

Execution

1. From the side plank, lift your top leg straight up to about hip height.
2. Bend your top knee toward your chest while keeping the leg lifted.
3. Extend the leg back out straight, then slowly lower it to the starting position.
4. Keep your hips lifted and stable throughout.
5. Complete all reps on one side, then switch.

Where You Should Feel It

• Obliques and deep core holding your plank position
• Glute medius and hip abductors lifting the top leg
• Glutes and hip flexors during the knee bend

Where You Shouldn’t Feel It

• Lower back strain from hips sagging
• Neck discomfort from looking up or down
• Shoulder pain from poor elbow positioning

Breathing

"Exhale as you lift and bend the leg, inhale as you extend and lower."

Common Mistakes to Avoid

1. Hips dropping – Keep them high and level.
2. Rotating the torso – Stay stacked over your supporting side.
3. Moving the leg too quickly – Control each phase of the motion.
4. Collapsing the supporting shoulder – Press the floor away.