Modified Side Plank with Leg Raise
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Core Stability
Glute Activation
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Bodyweight
Mat (optional)
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All Levels
Overview
The Modified Side Plank with Leg Raise combines lateral core stability with isolated glute activation. By supporting the body with one elbow and a bent bottom leg, this variation reduces the load while still targeting the hip stabilizers and lateral core muscles. The added leg lift increases the glute demand and builds lateral strength and balance.
Muscles Worked
PRIMARY:
Gluteus medius
Obliques
Transverse abdominis
SECONDARY:
Gluteus minimus
Transverse abdominis
Quadratus lumborum
STEP-BY-STEP INSTRUCTIONS
Begin in a modified side plank position: one forearm on the ground directly below your shoulder, bottom knee bent at 90°, and top leg straight with foot stacked or slightly in front of the body.
Engage your core and lift your hips off the ground to form a straight line from your shoulders to your bottom knee.
With control, lift the top leg toward the ceiling, keeping it straight and foot flexed.
Lower the leg slowly and with control, maintaining your plank position.
Repeat for the prescribed number of reps, then switch sides.
Benefits
Strengthens lateral core and hip stabilizers
Improves balance and pelvic control
Engages glutes in a side-lying, low-load environment
Enhances trunk and hip stability, especially useful in return-to-sport or foundational rehab phases
COACHING CUES
Keep hips stacked vertically and lifted throughout the movement
Avoid rotating through the torso
Point the toes forward or slightly downward to ensure glute engagement
Keep the leg lift controlled
Imagine pushing the heel to the ceiling to fully activate the glutes
Notes
The Modified Side Plank with Leg Raise is an excellent progression from the static side plank. It introduces dynamic glute strengthening without compromising the spine or shoulder. It’s ideal for anyone working on hip stability, core control, or as a warm-up for larger compound movements.