Side Plank Leg Lift Touch with Hand
Side Plank Leg Lift Touch With Hand is a bodyweight strength exercise targeting the obliques and glutes. Combining a leg lift with a hand touch from the side plank position challenges lateral core stability, hip abduction, and balance simultaneously.
How to do it
- Assume a full side plank position on one hand with your body in a straight line.
- Lift your top leg upward and simultaneously reach your top hand forward to touch your toes.
- Return to the starting position in a controlled motion.
- Repeat for the desired number of repetitions before switching sides.
- Maintain a stable base and engaged core throughout.
Form cues
- Keep your body in a straight line from head to heels.
- Engage your core and squeeze your glutes before moving.
- Lift the top leg with control rather than using momentum.
- Reach your hand to touch your toes smoothly.
- Keep your supporting shoulder stable and stacked.
Breathing: Inhale as you prepare in the side plank, and exhale steadily as you lift your leg and reach for your toes.
Common mistakes
- Sagging hips, which reduces core activation and strains the shoulder joint.
- Rushing the movement, which ruins balance and makes it hard to target the obliques.
- Rotating the chest downward, which shifts the work away from the lateral core.
- Holding your breath, which makes it harder to maintain balance and stability.
Muscles worked
Primary: obliques. Secondary: abs, glutes, shoulders.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps per side, rest 60 s
Lose weight
3 sets × 10–12 reps per side, rest 45–60 s
Build muscle
3–4 sets × 8–10 reps per side, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you have wrist or shoulder discomfort, ease off or choose a gentler forearm variation.
- If you feel sharp pain in your lower back or hips, stop immediately and check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my wrist hurts during this side plank?
Try practicing on your forearm in a side elbow plank variation, or ensure your hand is placed directly under your shoulder with your fingers spread wide to distribute the weight.
How can I improve my balance during the leg lift?
Focus your gaze on a fixed spot straight ahead, slow down the movement, and squeeze your glutes and core tightly before you lift the top leg.
How often should I practice this exercise?
You can include this core movement 2 to 3 times per week as part of your overall strength routine, allowing adequate rest between sessions.