Side plank with leg lift is a popular exercise that targets your core, hips, and glutes. It's a variation of the traditional side plank that adds an extra challenge to your workout routine. In this article, we'll go over the proper form and technique for performing a side plank with leg lift, as well as the benefits and variations of the exercise.
How to Perform a Side Plank With Leg Lift
Start by lying on your side with your legs extended and your feet stacked on top of each other. Place your elbow directly under your shoulder and prop yourself up into a side plank position. Make sure your body forms a straight line from your head to your heels.
Next, lift your top leg up towards the ceiling while keeping it straight. Hold for a few seconds, then lower your leg back down to the starting position. Repeat for 10-15 repetitions, then switch sides.
Benefits of Side Plank With Leg Lift
Side plank with leg lift offers several benefits for your body, including:
- Strengthens your core muscles, including your obliques, rectus abdominis, and transverse abdominis.
- Targets your hip abductors and glutes, helping to improve hip stability and reduce the risk of injury.
- Improves balance and coordination, as you need to engage multiple muscle groups to maintain proper form.
- Increases overall body strength and endurance, as you're working against gravity to hold your body in position.
Variations of Side Plank With Leg Lift
Once you've mastered the basic side plank with leg lift, you can try these variations to add more challenge to your workout:
- Side Plank with Knee Tuck: Instead of lifting your leg straight up, bring your knee towards your chest and then extend it back out.
- Side Plank with Arm Reach: Raise your top arm up towards the ceiling while performing the leg lift.
- Side Plank with Hip Dip: Lower your hip towards the ground, then raise it back up to the starting position before performing the leg lift.
Tips for Proper Form
Here are some tips to ensure you're performing side plank with leg lift with proper form:
- Keep your body in a straight line from your head to your heels.
- Avoid letting your hips sag towards the ground.
- Engage your core muscles throughout the exercise.
- Keep your neck in line with your spine to avoid straining your neck muscles.
- Breathe deeply and evenly throughout the exercise.
Conclusion
Side plank with leg lift is a challenging yet effective exercise that targets multiple muscle groups in your body. By incorporating this exercise into your workout routine, you can improve your core strength, hip stability, balance, and overall fitness. Remember to start with proper form and technique, and gradually increase the difficulty level as you become more comfortable with the exercise.