How to do Hand Side Plank Leg Lift
On the floorHoldBoth sidesAdvanced
Hand Side Plank Leg Lift is a on the floor stretch for your abdomen, glutes and obliques. Do it on one side, then switch.
Step by step
- 1Lie on your left side with your legs long and your left hand under your shoulder.
- 2Lift your hips into a side plank, reach your right arm up and then lift your right leg.
What you should feel
Let your body be one long line.
Form tips
- Press the floor away with your left hand. Hips stacked, don't roll forward. Feel the obliques and glutes holding you up.
- Breathe steadily… don't hold it.
- Feel your left side quietly working.
Make it easier
Keep your right leg down, or rest your bottom knee on the floor.
Coming out of it
Lower your leg… bring your hips down… and rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Hand Side Plank Leg Lift with a coach
In BendEase, a voice coach talks you into Hand Side Plank Leg Lift, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your abdomen and glutes.
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