Banded Modified Side Plank Leg Lift

• CATEGORY

  Core Stability

  Glute Activation

  Unilateral

• EQUIPMENT NEEDED

  Glute Loop

  Mat (optional)

• LEVEL

  Intermediate

Overview

The Banded Modified Side Plank Leg Lift enhances core stability and glute strength by combining isometric support with dynamic movement. The addition of the glute loop increases activation of the hip abductors, while the modified plank position provides a safe and effective progression for developing lateral chain strength.

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Muscles Worked

PRIMARY:

• Gluteus medius

• Obliques

• Core stabilizers

SECONDARY:

• Gluteus minimus

• Hip abductors

• Quadratus lumborum

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STEP-BY-STEP INSTRUCTIONS

1. Begin lying on your side with knees bent and a glute loop placed just above your knees.

2. Stack your hips and shoulders, and prop yourself up on your forearm with your bottom knee on the ground for support.

3. Engage your core and lift your hips to form a straight line from shoulders to knees-this is your modified side plank position.

4. Extend the top leg straight while keeping tension on the band.

5. Lift the top leg toward the ceiling, then lower it back down with control.

6. Complete the prescribed reps, then switch sides.

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Benefits

• Targets and strengthens lateral glute muscles

• Improves hip and pelvic stability

• Develops oblique and core endurance

• Teaches trunk control in a side-loaded position

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COACHING CUES

• Keep your body in a straight line from head to knees

• Don’t let your hips sag. Lift and stay tall

• Control the leg lift and avoid swinging

• Keep tension on the band the entire time

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Notes

The Banded Modified Side Plank Leg Lift develops strength and control through the lateral chain of the body, specifically targeting glute medius and core stabilizers. It’s an excellent movement for injury prevention, especially for runners, lifters, and anyone looking to build hip stability.