Side Plank Leg Lifts Variation, Plank Leg Lifts, Single Leg Glute Bridge

Side Plank Leg Lifts Variation, Plank Leg Lifts, Single Leg Glute Bridge

Want more?

Sign up for a 3-day trial.

Sign up
Pushup Variation
Band Seated Row, Single Leg Glute Bridge, Lunges, Overhead Outward Pushes
Reverse Pushups, One Arm Side Pushups, Pushaps
Reverse Tabletop Tricep Dip with Alt Leg Kick, Tabletop Toe Touch, Glute Bridge
Lunge Variation, Plank Twisted Inner Leg Lifts, Side Lunge Variation, Mountain Climbers
Forward Lunge, Squats, Lunge with Reverse Leg Kicks, Side Crunch, Plank Variation
V-Ups, Leg Circles, Windshield Wipers, Side Plank, Hollow Body Hold
Description:

1.Start from a side-plank position with your elbow on the mat and your upper leg on the chair. Holding the bodyweight on your upper leg and elbow, begin lifting your lower leg up and down, contracting your abs. 2. From a high-plank position with your hands flat on the mat and your feet lifted on the chair, start lifting each leg as high as you can, alternating them. 3. Lay back on a mat, with the left leg on the chair, and the right leg lifted up in the air and your knee slighlty bent. Start lifting your glutes and lower backup and down.

Muscle groups:

Back, Arms, Legs, Abs, Core, Quads

Equipment:

Bench

Trainer:

Michelle Adams

Level:

Intermediate

Related materials

Side Crab Walk With Sofa, Tricep Dips, Pushup Variation
0:15
Side Crab Walk With Sofa, Tricep Dips, Pushup Variation

Shoulders, Chest, Abs, Upper Back, Triceps

Level: Intermediate
Lateral Lunge with Raise - Right, Lateral Lunge with Raise - Left, Squat to Heel Raise, Sumo Squat, Plank to Jump Squat
5:00
Lateral Lunge with Raise - Right, Lateral Lunge with Raise - Left, Squat to Heel Raise, Sumo Squat, Plank to Jump Squat

Gluteus, Calves, Chest, Abs, Quads, Triceps, Hamstrings, Obliques, Biceps

Level: Intermediate
Burpees, Medicine Ball Wall Throw, Box Jumps, Dumbbell Swing
0:15
Burpees, Medicine Ball Wall Throw, Box Jumps, Dumbbell Swing

Gluteus, Back, Calves, Shoulders, Arms, Chest, Core, Quads

Level: Intermediate
Reverse Crunches Variation, Russian Twists with Medicine Ball
0:15
Reverse Crunches Variation, Russian Twists with Medicine Ball

Legs, Abs, Core

Level: Intermediate
Squats with Oblique Crunches, Toe Touch Sit Ups, Elbow Plank Leg Raises, Squat Front Kick
0:15
Squats with Oblique Crunches, Toe Touch Sit Ups, Elbow Plank Leg Raises, Squat Front Kick

Abs, Quads, Lower Back, Hamstrings, Thighs, Obliques

Level: Intermediate
Donkey Kicks, One Leg Glute Bridge, Explosive Jump Squats, Wall Squat, Calf Raise
5:00
Donkey Kicks, One Leg Glute Bridge, Explosive Jump Squats, Wall Squat, Calf Raise

Gluteus, Calves, Shoulders, Quads, Lower Back, Hamstrings, Biceps

Level: Intermediate

More Workouts by Michelle Adams

Side Plank Leg Lifts Variation, Plank Leg Lifts, Single Leg Glute Bridge
0:15
Side Plank Leg Lifts Variation, Plank Leg Lifts, Single Leg Glute Bridge

Back, Arms, Legs, Abs, Core, Quads

Level: Intermediate
Glute Bridge Variation
0:12
Glute Bridge Variation

Gluteus, Abs, Quads, Hamstrings

Level: Intermediate
V-sit Leg Extension, Seated Crunches, Plank Crunches Variation
0:15
V-sit Leg Extension, Seated Crunches, Plank Crunches Variation

Arms, Legs, Abs, Core

Level: Intermediate