Instructions

1

Start in a plank position with forearms on the ground, shoulders directly above elbows, body in a straight line from head to heels, legs extended with feet together or hip-width apart

2

Engage core muscles and prepare by taking a deep breath; maintain neutral spine alignment with head in line with torso; activate abdominal muscles before beginning movement

3

Slowly extend both legs toward the ceiling by bringing knees toward chest in a controlled manner, allowing the lower back to round slightly as you flex the spine; this is the eccentric lowering phase as you return to starting position

4

Drive both knees upward toward the chest in a dynamic tucking motion, flexing at the hips and engaging the rectus abdominis to lift the pelvis; hold briefly at peak contraction, then return legs to extended plank position with control

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Transverse Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Rectus Abdominis growth, the Side Plank Leg raise stands out as a highly efficient Stretching choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Acts as a highly scalable Stretching movement, perfect for both beginners and elite athletes.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Improves overall Hips stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Sartorius, Transverse Abdominis to maintain control of the Body weight.

Exercise Variations

Dumbbell Side Plank Leg raise
Cable Side Plank Leg raise
Banded Side Plank Leg raise

Beginner Tips

If you are new to the Side Plank Leg raise , focus on mastering the movement pattern with zero weight before adding Body weight.

Side Plank Leg raise