Bodyweight

Side Plank Abduction

Side Plank Abduction strengthens your core, hips, and shoulders. Engage in this exercise by elevating into a side plank and lifting the upper leg for enhanced balance, flexibility, and improved body control.
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Side Plank Abduction instructions
Step-by-step instructions
1
Start by lying on your right side with your right elbow under your shoulder and your feet stacked on top of each other.
2
Lift your hips off the ground to get into a side plank position.
3
While maintaining the side plank, slowly raise your left leg up towards the sky as high as you can.
4
Pause for a moment at the top before slowly lowering your leg back down to the starting position.
5
Switch sides and repeat for the programmed number of reps. Remember to engage your core and avoid sagging your hips.
Start by lying on your right side with your right elbow under your shoulder and your feet stacked on top of each other.
Lift your hips off the ground to get into a side plank position.
While maintaining the side plank, slowly raise your left leg up towards the sky as high as you can.
Pause for a moment at the top before slowly lowering your leg back down to the starting position.
Switch sides and repeat for the programmed number of reps. Remember to engage your core and avoid sagging your hips.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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