Lateral Plank + Leg Raise (How To, Muscles Worked, Benefits)

The Lateral Plank with Leg Raise (Hold) is an advanced core stability exercise that strengthens the obliques, glutes, and hip abductors. By combining a static side plank with a leg lift, you challenge your entire lateral chain—including the shoulders and hips—while improving balance and body control.

It’s a powerful movement for building core endurance and lower-body stability.

Primary Muscles Worked: Obliques, Gluteus Medius
Secondary Muscles Worked: Transverse Abdominis, Shoulders, Adductors (stabilizers)
Equipment Needed: None (mat optional for comfort)

How To Lateral Raise + Leg Raise

Step-by-Step Instructions

Set-Up:
- Start in a side plank position:
  - Elbow directly under your shoulder.
  - Feet stacked or staggered (top foot in front for more stability).
  - Hips lifted so your body forms a straight line from head to heels.
- Engage your core and glutes to hold the position.
Execution:
- Once stable, lift your top leg straight up and hold it at hip height or higher, keeping it fully extended.
- Maintain the side plank position without letting your hips drop or your torso rotate.
- Hold the position for the prescribed time, then switch sides.
Tips for Proper Form:
- Keep your hips stacked and square—don’t let your top hip rotate back.
- Flex your foot on the raised leg to keep tension in the glutes.
- Breathe steadily—don’t hold your breath during the hold.

Key Benefits

Builds deep core and oblique strength for better rotational control.
Strengthens the glutes and hips, which are key for athletic performance and injury prevention.
Improves shoulder stability and postural alignment.

Modifications and Variations

Easier Option: Keep the top leg down or perform the side plank from your knees.
Harder Option:
- Hold the top leg higher or for longer duration.
- Add a resistance band around the thighs for extra glute activation.
- Perform pulses or small circles with the raised leg during the hold.

Common Mistakes

Dropping the Hips: Keep your body in a straight line—don’t let your hips sag.
Rotating the Torso: Stay stacked and square, not twisted.
Kicking the Leg Up Too High: Lift only to a controlled, strong position to keep tension on the core and glutes.

Reps and Sets Recommendations

For Core Stability: 3 sets of 15–30 seconds per side with perfect form.
For Strength and Control: 3–4 sets of 20–45 seconds per side.
For Advanced Athletes: 2–3 sets of 45–60 seconds per side or add resistance/pulses.

Lateral Plank plus Leg Raise Variations

Lateral Planks + Leg Raise is an extremely effective exercise, but the Lateral Plank position also serves as a great building block for other great variations as well. If you’re feeling up to a challenge, here are a few movements you should try out.

Lateral Plank

I’ve already mentioned Lateral Plank several times in this guide as it’s the foundation of this variation. This is good to know though, because if you’re struggling with doing Lateral Planks with the Leg Raise then the first thing I would recommend is taking the Leg Raise out.

Focus on just the Lateral Plank until you build your strength up to the point where you feel comfortable trying out some of the more challenging variations.

Lateral Bridges

Lateral Bridges turn the static Lateral Plank into a dynamic movement.

Start in the same Lateral Plank position and then lower your hips and lightly tap the ground with your hip. Drive the hips back up to the starting position (or even slightly higher than the starting position).

Coaching Tip: Once planks become easy for my athletes, I like to start them off with 10 to 15 Lateral Bridges and then hold the Lateral Plank position for an extra 30-45 seconds. Combining the dynamic and static movements together noticeably ups the difficulty.

Changing Foot Positions

Lateral Plank with TRX Strap — Using a TRX Strap to place your feet in adds more instability and increases the challenge of the exercise.

There are also a ton of variations you can do by simply changing what you put your feet on.

Elevating your feet onto a bench will place more stress on the upper body to have to stabilize.

Placing your feet on a Stability Ball or inside a TRX strap will add instability. This will force the core to have to work even harder to maintain balance and stability.

Lateral Plank + Leg Raise Alternatives

If you can’t do Lateral Planks for whatever reason, or you just want to change up your program – here are a couple of alternatives that you may be able to use as a substitute.

DB Side Bends

If getting down onto the floor is an issue, then DB Side Bends may work as a substitute. You won’t get all the added benefits that holding the plank position brings, but they are a good exercise to target the Obliques.

Oblique Crunches

If you want to keep things simple you can opt for tried and true Oblique Crunches. Lay on your back, place one foot over the opposite knee and crunch across your body. Simple but effective oblique exercise.