Side Plank with Raised Leg (VERSION 2) (left)
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The side plank with raised leg (version 2, left) is a bodyweight core stability exercise that challenges the waist and obliques by holding a side plank on the left side while lifting the top leg. The elevated leg removes a base of support, significantly increasing the lateral core demand and engaging the hip stabilizers throughout the hold.
Side Plank with Raised Leg (VERSION 2) (left): So führst du sie aus
- 1Lie on your left side on the floor with your legs straight and stacked on top of each other.
- 2Place your left forearm on the floor, elbow directly beneath your left shoulder, with your forearm pointing forward.
- 3Press through your left forearm and the outer edge of your left foot to lift your hips off the floor until your body forms a straight line from head to heel.
- 4Brace your core firmly and keep your hips stacked — avoid letting them rotate forward or backward.
- 5Keeping your right leg straight and your toes flexed, slowly raise your right (top) leg upward to approximately hip height or slightly above.
- 6Hold this position for the prescribed duration, breathing steadily and maintaining a rigid torso from shoulders to feet.
- 7To finish, lower the right leg back to the left leg, then lower your hips to the floor with control.
Technik-Tipps
- Stack your hips directly on top of each other throughout the hold — any forward or backward rotation reduces core activation and stresses the lower back.
- Press your supporting forearm firmly into the floor and actively push your hips upward rather than just hanging in the position.
- Keep your neck neutral by aligning your head with your spine — avoid dropping your chin to your chest or craneing it upward.
- Flex the foot of the raised leg to engage the full length of the leg and help stabilize the hip.
Häufige Fehler
- Letting the hips sag toward the floor, which removes tension from the lateral core and turns the hold into a passive rest.
- Rotating the pelvis forward or backward when lifting the top leg, which shifts the load away from the obliques and onto the hip flexors or lower back.
- Placing the supporting elbow too far in front of or behind the shoulder, creating an unstable base and reducing the effectiveness of the exercise.
- Holding your breath during the hold, which raises intra-abdominal pressure unnecessarily and makes sustained core bracing harder to maintain.
Häufig gestellte Fragen
What does the side plank with raised leg work?
It targets the lateral core and waist — primarily the obliques and the muscles that stabilize the spine sideways — while also requiring significant hip and glute activation to hold the raised leg in position.
Why is this called 'version 2'?
Version 2 typically refers to performing the side plank from the forearm (not the hand), which lowers the center of gravity and shifts more emphasis onto the core rather than the shoulder and wrist.
How long should I hold the raised-leg side plank?
Beginners can start with 10–20 second holds, building up to 30–60 seconds as stability and endurance improve. Always train both sides evenly.
Why train the left side specifically?
Most people have a weaker side. Training each side individually ensures you address imbalances rather than letting the stronger side compensate, which is common in bilateral core exercises.
Is this exercise suitable for beginners?
It is an intermediate-level variation. Master the standard forearm side plank first, then progress to this version once you can hold a solid side plank for at least 30 seconds without hip drop.
