Side Plank Hip Abduction
Lifting the top leg while holding a side plank — combines core stability with hip strengthening.
Also called: side plank leg raise, side plank leg lift
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Get into a side plank position, supporting yourself on your forearm and the side of your bottom foot, hips lifted and stacked.
How to do the Side Plank Hip Abduction
- While holding the side plank, lift your top leg up toward the ceiling.
- Pause briefly at the top of the leg lift.
- Lower the leg back down with control without letting your hips drop.
- Keep your body in a straight line from head to heels throughout.
Side Plank Hip Abduction muscles worked
The Side Plank Hip Abduction works the glute medius and obliques.
Common Side Plank Hip Abduction mistakes
- Letting the hips sag toward the floor.
- Rotating the torso forward or backward during the leg lift.
- Rushing the leg lifts instead of controlling each rep.
Scale it
Easier: Drop to your knee for the side plank base.
Harder: Add an ankle weight, or hold the top position for 1–2 seconds.
Pairs well with
Side Plank
The straight-body hold on one forearm — lateral core strength that stabilizes the pelvis every single running stride.
Bicycle Crunch
Alternating elbow-to-opposite-knee crunches with a cycling leg action — abs and obliques with a coordination element.
Clamshell
Opening the top knee from side-lying with feet together — targeted activation for the deep glutes that control the knee in running.
Copenhagen Plank
A side plank with the top leg supported on a bench — the standard for building groin (adductor) strength and injury resilience.