Modified Side Plank with Leg Raise and Band
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Core Training
Glute Strength
Stability
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Glute Loop
Mat (optional)
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Intermediate
Overview
The Modified Side Plank with Leg Raise and Glute Loop is a progression of the standard modified side plank, combining resisted hip abduction with static core stabilization. With the top leg extended and performing band-resisted leg raises, this variation targets the lateral hip and trunk muscles with increased intensity. It’s a high-value movement for improving hip stability, glute strength, and spinal control simultaneously.
Muscles Worked
PRIMARY:
Gluteus medius
Obliques
Transverse abdominis
SECONDARY:
Gluteus maximus
Quadratus lumborum
Hip abductors
Deltoids
STEP-BY-STEP INSTRUCTIONS
Place a glute loop just above your knees.
Begin in a modified side plank position: bottom knee bent to 90°, forearm under your shoulder, hips stacked.
Extend your top leg straight, keeping it in line with your body and maintaining glute tension.
Lift your hips off the ground into a stable modified side plank.
With control, raise your top leg upward against the band’s resistance, keeping it straight and foot flexed.
Pause briefly at the top, then lower the leg slowly without dropping your hips.
Complete desired reps, then switch sides.
Benefits
Strengthens gluteus medius under continuous core tension
Enhances hip control in a lateral chain position
Improves shoulder stability and spinal alignment
Useful for single-leg strength training and injury prevention
COACHING CUES
Drive the top leg up without rotating the hips
Stay tall through the bottom side of the body-don’t sag
Keep your core tight and ribs stacked over your pelvis
Control the lift and descent for maximum time under tension
Notes
This Modified Side Plank variation adds dynamic hip abduction to an already challenging static position. The result is a full-body stabilization and activation drill with particular emphasis on glute strength and lateral trunk endurance—ideal for athletes, rehab clients, and strength-focused programs.