Side Plank Bent Leg Lift
The bent-knee side plank with the top leg, knee bent, lifted out and up through the hold; the outer hip works on a short lever.
How to do it
Setup
On one forearm, elbow under the shoulder, both knees bent and stacked, hips lifted off the floor.
Steps
- Lift the top knee up and out, keeping the leg bent.
- Hold the hips high on the bottom knee.
- Lower it onto the other leg; switch sides after the time.
Common mistakes
Hips sinking as the knee lifts: push the bottom knee and forearm into the floor. Chest rolling toward the floor: keep the shoulders stacked. Swinging the leg up fast: lift it slowly and lower it with control.
Breathing
Steady throughout; never held.
