Side Plank with Straight Leg

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Side Plank with Straight Leg

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	Target Body Part:	Abs, Butt/Hips
	Primary Muscles:	Transverse Abdominus, Gluteus Medius/Minimus (Abductors), Adductors, Obliques
	Secondary Muscles: (Synergists/Stabilizers)	Gluteus Maximus (glutes), Quadriceps (quads), Hamstrings
	Equipment Needed:	No Equipment

Simple
Technical

Step 1

Starting Position: Lie on your right side on an exercise mat with your legs straight and the left leg stacked directly on top of the right. Bend the right elbow and place is directly under your shoulder. Align your head with your spine and keep your hips and right knee in contact with the exercise mat.

Step 2

Upward Phase: Exhale, keep the abdominals engaged to brace your spine. Lift your hips and knees off the mat. The side of your right foot stays in contact with the mat. Keep your head aligned with your spine and your right elbow positioned directly under your shoulder.

Step 3

Lowering Phase: Inhale and gently return to your starting position. After a prescribed number of repetitions, repeat on the other side.

Step 4

Exercise Variation: You can increase the intensity of this exercise by (1) increasing the length of time you are in the raised position, (2) raising the upper leg off the lower leg or (3) raising the lower leg off the floor and maintaining contact with your elbow and the foot of the upper leg only.
When raising the upper leg off the lower leg, there is no need to raise it to a level beyond parallel with the floor.

Step 1

Starting Position: Lie on your right side on an exercise mat with extended legs, placing your left leg directly over your right leg and and stacking your feet one on top of the other. Place your right elbow directly under your shoulder, align your head with your spine and keep your hips and right knee in contact with the exercise mat.

Step 2

Upward Phase: Exhale, gently contract your abdominal / core muscles to stiffen your spine and lift your hips and knees off the mat, keeping contact with the side of your right foot and keep head aligned with your spine. Keep your right elbow positioned directly under your shoulder.

Step 3

Lowering Phase: Inhale and gently return yourself to your starting position. Alternate sides and repeat.

Step 4

When raising the upper leg off the lower leg, there is no need to raise it to a level beyond parallel with the floor.

For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.