Elite Physique The New Science of Building a Better Body

One-Leg Side Plank
SIDE PLANKS
This is the most advanced version of a side plank. Elevating the top leg creates a
unique challenge for the gluteus medius muscles in both hips. The hip and ankle of
the stance leg have to work harder, while the glutes of the other hip activate to hold
the leg elevated.
HOW TO DO IT
1. Prop your body up on your right forearm, with your elbow resting directly below
your shoulder. Your body is in a straight line from neck to ankles, with your feet
together (see figure a).
2. Lift your left leg up about 12 inches (30 cm) while keeping your foot parallel to
the floor (see figure b).
3. Hold the leg elevated for the desired length of time, or perform reps, and then
switch sides so your left forearm rests on the floor.
a
b
ADVANTAGE
The one-leg variation increases activation of the glutes in both hips.
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COACHING CUES
• Terminate the exercise as soon as the hips drop toward the floor.
• To make the exercise more challenging, attempt to pull your elbow toward your
hip. The elbow won’t move, but you’ll feel greater activation of the lats and lateral
trunk muscles.
• Avoid any rotation of the trunk as the top leg elevates.