Which muscles does the Lateral Side Plank (Bent Leg) work?

This exercise primarily targets the obliques, engaging your side core muscles for stability. It also works the abs, glutes, and shoulders as secondary muscles, providing a full core and stability challenge.

Do I need any equipment for the Lateral Side Plank (Bent Leg)?

No equipment is required, as it is a bodyweight exercise. A yoga mat can be used for comfort and to reduce pressure on your elbow and knees.

Is the Lateral Side Plank (Bent Leg) suitable for beginners?

Yes, the bent leg variation is easier than the straight leg side plank, making it ideal for beginners. It reduces strain on the lower back and hips while still activating the core muscles.

What are common mistakes to avoid during the Lateral Side Plank (Bent Leg)?

Common errors include allowing your hips to sag, placing your elbow too far from your shoulder, and holding your breath. Keep your body aligned, your elbow directly under your shoulder, and engage your core throughout the movement.

How many sets or reps should I do for the Lateral Side Plank (Bent Leg)?

Beginners can start with 2–3 sets of 20–30 seconds per side, focusing on form. As you progress, increase the hold time or add 8–12 controlled repetitions of the knee-to-elbow movement for each side.

Are there any safety tips for performing the Lateral Side Plank (Bent Leg)?

Maintain proper alignment from head to knees to avoid shoulder or lower back strain. If you feel discomfort in your shoulder or hip, lower to the mat slowly and rest before attempting again.

What variations can I try to make the Lateral Side Plank (Bent Leg) more challenging?

You can straighten your top leg instead of keeping it bent, use light ankle weights, or add a hip dip between each knee-to-elbow movement. These variations increase core engagement and overall difficulty.

Lateral Side Plank (Bent Leg)

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your side with your forearm under your shoulder and knees bent, lifting your hips so your body forms a straight line from head to knees. With your top hand behind your head, raise your top leg and bring your elbow toward your knee, engaging your obliques. Keep your core tight and return to the starting position with control.

Step-by-Step Instructions

Begin by lying on your side with your forearm on the ground, directly under your shoulder, and your knees bent at a 90-degree angle.
Stack your legs on top of each other and keep your body aligned from your head to your knees.
Place your top hand behind your head, with your elbow pointing upward.
Engage your core and lift your hips off the ground, forming a straight line from your head to your knees. This is the starting position.
From the starting position, lift your top leg upward while keeping it bent at the knee. Simultaneously, bring your top elbow toward your raised knee, engaging your obliques.
Slowly return to the starting position by lowering your leg and elbow back to their original positions.
Repeat the movement for the desired number of repetitions, then switch sides to work the opposite side of your body.

Explore more obliques exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Side Plank

Obliques

Bodyweight

Side Bridge (Bent Knee)

Obliques

Bodyweight

Dumbbell Side Bend

Obliques

Dumbbell

Kettlebell Windmill

Obliques

Kettlebell

Frequently Asked Questions

Which muscles does the Lateral Side Plank (Bent Leg) work?: This exercise primarily targets the obliques, engaging your side core muscles for stability. It also works the abs, glutes, and shoulders as secondary muscles, providing a full core and stability challenge.
Do I need any equipment for the Lateral Side Plank (Bent Leg)?: No equipment is required, as it is a bodyweight exercise. A yoga mat can be used for comfort and to reduce pressure on your elbow and knees.
Is the Lateral Side Plank (Bent Leg) suitable for beginners?: Yes, the bent leg variation is easier than the straight leg side plank, making it ideal for beginners. It reduces strain on the lower back and hips while still activating the core muscles.
What are common mistakes to avoid during the Lateral Side Plank (Bent Leg)?: Common errors include allowing your hips to sag, placing your elbow too far from your shoulder, and holding your breath. Keep your body aligned, your elbow directly under your shoulder, and engage your core throughout the movement.
How many sets or reps should I do for the Lateral Side Plank (Bent Leg)?: Beginners can start with 2–3 sets of 20–30 seconds per side, focusing on form. As you progress, increase the hold time or add 8–12 controlled repetitions of the knee-to-elbow movement for each side.
Are there any safety tips for performing the Lateral Side Plank (Bent Leg)?: Maintain proper alignment from head to knees to avoid shoulder or lower back strain. If you feel discomfort in your shoulder or hip, lower to the mat slowly and rest before attempting again.
What variations can I try to make the Lateral Side Plank (Bent Leg) more challenging?: You can straighten your top leg instead of keeping it bent, use light ankle weights, or add a hip dip between each knee-to-elbow movement. These variations increase core engagement and overall difficulty.