- What muscles does the Lateral Side Plank with Hip Lift and Leg Stretch work?
- This exercise primarily targets the obliques and upper abs, helping build core stability and definition. It also recruits the shoulders, glutes, and upper legs as secondary muscles for balance and support.
- Do I need any equipment for the Lateral Side Plank with Hip Lift and Leg Stretch?
- No equipment is required—this is a bodyweight move that can be done anywhere. A yoga mat or soft surface is recommended for comfort and to protect your elbow.
- Is this exercise suitable for beginners?
- Beginners can try a modified side plank without the leg stretch or hip lift to build core strength first. Once stability improves, gradually add the hip lift and leg stretch for a full workout.
- What are common mistakes to avoid when performing this exercise?
- Avoid letting your hips drop or rotating your torso, as this reduces core engagement. Keep your elbow directly under your shoulder and maintain a straight body line for proper form.
- How many sets and reps should I do for optimal results?
- Aim for 2–3 sets of 10–12 reps per side, or hold each position for 20–30 seconds. Increase duration or reps gradually as your strength and balance improve.
- Are there any safety considerations when doing this move?
- Ensure you warm up before starting to reduce injury risk, especially to the shoulder joint. If you experience pain in your lower back or shoulders, stop immediately and reassess your form.
- What variations can I try to make the Lateral Side Plank more challenging?
- You can add ankle weights or hold a light dumbbell in your top hand for extra resistance. Another advanced variation is performing the move with an unstable surface like a stability ball to increase core activation.
