Lateral Side Plank (bent leg) Exercise Guide
Exercise Profile
- Target
- Gluteus Medius
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Gluteus Medius
- Secondary Muscles
- Obliques, Iliopsoas, Tensor Fasciae Latae
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Bent Leg Side Plank, Side Plank on Knees
How to: Lateral Side Plank (bent leg)
- Lie on your side with your legs bent and stacked on top of each other.
- Prop your upper body up on your elbow directly below your shoulder.
- Lift your hips off the ground while keeping your lower knee on the floor.
- Hold this position while maintaining a straight line from your head to your knee.
- Hold for the desired duration, then switch sides.
Common Mistakes
- Letting the hips drop.
- Not keeping the shoulder aligned with the elbow.
- Swinging the legs during the hold.
Modifications
- From the standard position, drop the knee of the bottom leg for support.
Tips
- Keep your body in a straight line from head to knees.
- Engage your core to maintain stability.
- Do not let your hips sag.
Lateral Side Plank (bent leg) Alternatives
Tags
core
glutes
strength
waist
stability
beginner