High one-leg side plank exercise
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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

  1. Sit on your side, supporting your upper body with your hand directly underneath your shoulder.
  2. Straighten your legs and stack them. Your hip should be resting on the floor and your feet should be together.
  3. Place your free hand on your hip.


  1. Exhale as you lift your hip off the floor while lifting your top leg, so that your legs are spread apart.
  2. Breathe normally as you maintain this position for the desired duration.
  3. 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


ExRx.net, Hip Articulations

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