High one-leg side plank
Exercise details
- Target muscle: Obliques
- Stabilizers (side closest to floor): Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis, Latissimus Dorsi, Lower Pectoralis Major, Pectoralis Minor, Levator Scapulae
- Stabilizers (other side): Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae
- Mechanics: Isolation
- Force: Push
Starting position
- Sit on your side, supporting your upper body with your hand directly underneath your shoulder.
- Straighten your legs and stack them. Your hip should be resting on the floor and your feet should be together.
- Place your free hand on your hip.
Execution
- Exhale as you lift your hip off the floor while lifting your top leg, so that your legs are spread apart.
- Breathe normally as you maintain this position for the desired duration.
- Repeat on the opposite side.
Comments and tips
- The high one-leg side plank is an advanced exercise. Make sure you have first mastered the high side plank before attempting this exercise.
- Keep your body still and straight throughout the exercise.
- For your safety, stop holding the position once you break form.
- By keeping the top leg raised, the core and hip abductors of the leg closest to the floor are more activated compared to the high side plank.
- In the high one-leg side plank, the hip abductors of the top leg are also activated, compared to the high side plank where the top leg’s hip adductors are more emphasized.
- This exercise is also known as the high side plank with leg raise.
- See also the side plank hip abduction and the side plank hip adduction.
High one-leg side plank video
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