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Hip · Strengthening

Lateral plank with hip flexion

Lateral plank with hip flexion, 3 sets, 8 repetitions per side

Illustration of the Lateral plank with hip flexion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per side

Description: Lie on your side, support yourself on an forearm or hand, keeping the body well aligned from head to feet and the pelvis lifted. Maintain this stable position while performing a hip flexion by slightly lifting the top leg. Ensure the pelvis does not drop during the movement.

Tips: Contract the abdominal and gluteal muscles to stabilize the pelvis. Keep your gaze straight ahead to avoid tilting the head.

Progression: Gradually increase the number of repetitions or the duration of the side plank before the hip flexion.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none, mat
Starting position
Lying on the side, support on forearm or hand, body aligned
Clinical goal
Strengthen the muscles around the hip and improve pelvic stability
Also known as
side plank with leg lift, lateral plank with hip flexion, side plank with leg raise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.