Male

Lateral Side Plank bent leg

Muscles involved

If you want to strengthen your core without compromising your posture, the Lateral Side Plank bent leg is an ideal starting point. By relying solely on your bodyweight, this variation lets you build strength progressively before jumping into the full straight-leg version. Bending your lower leg shortens the lever, making it much easier to control your balance without placing undue stress on your lower back. The real work hits your obliques and glutes, delivering incredible side stability and core control. To make real progress from session to session, focus on holding your hips high and keeping your body properly aligned throughout the entire duration. The moment you feel your hips dip or your form slip, take a short rest and reset. Mastering this movement step-by-step gives you a rock-solid foundation for far more advanced stability drills in the gym.

How to do it

1. Lie on your side, supporting yourself on your forearm, and keep your bottom knee bent. 2. Elevate your hips to form a straight line from your shoulder to your knee. 3. Hold the position for a moment, activating your obliques and glute. 4. Lower with control and repeat before changing sides.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your bottom knee bent and supported on the floor. - Elevate your hips until you form a straight line from your shoulder to your knee. - Contract the glute and oblique of the elevated side.