Core · Bodyweight
Side Plank Bent Leg Lift
How to do the side plank bent leg lift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Set up in a side plank on your forearm with your body in a straight line and your top leg bent. Keeping your hips stacked and lifted, raise the bent top knee toward the ceiling, then lower it under control without letting your hips drop. Complete your reps, then switch sides.
- 1Your obliques and glute med holding your hips lifted as the leg moves
- 2Your core staying tight and your body long throughout
- 3Controlled lifting and lowering of the bent leg without losing the line
Common mistakes
- Don't let your hips sag or rotate forward
- Avoid swinging the leg or twisting your torso
- Don't hold your breath; keep breathing steadily
Muscles worked
The side plank bent leg lift mainly works the obliques, with the upper abs, lower abs, glutes, and side delts assisting.
- ObliquesPrimary
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- Side DeltsSupport
- Hip FlexorsMinor
Kovo programs the side plank bent leg lift for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.