Smart Workout Diary

Forearm Plank with Hip Abduction

The forearm plank with hip abduction combines a stable forearm plank with controlled side leg lifts. It primarily targets the glutes while challenging the abdominals, shoulders, and hip stabilizers to keep the torso level. This exercise supports core stability, hip control, and bodyweight strength.

Demonstration

Forearm Plank with Hip Abduction — demonstration 1
Forearm Plank with Hip Abduction — demonstration 2

Instructions

  1. Set up on your forearms with elbows directly below the shoulders, legs extended, and toes on the floor.
  2. Brace your abdomen and glutes, keeping your head, spine, and heels in one long line.
  3. Lift one straight leg slowly out to the side from the hip without rotating the pelvis or bending the knee.
  4. Lower the foot with control, return to a stable plank, and repeat on the other side.
  5. Keep the movement small and pain-free. Stop if you cannot keep the lower back neutral or the hips level.
Muscle Group
Glutes
Other Muscle Groups
Abs
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Press the forearms down and keep the shoulders away from the ears.
  2. Do not let the hips twist toward the lifting leg; imagine balancing a glass of water on your lower back.
  3. Exhale as the leg lifts and use a slow, controlled return rather than swinging the leg.
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