Arm BalanceAdvanced
Side Plank Leg Lift
Vasisthasana Leg Lift
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About This Pose
Side Plank Leg Lift variation focuses specifically on hip strengthening by emphasizing the quality and control of the top leg lift. This focused approach builds strength in the gluteus medius and hip abductors while maintaining the core and shoulder engagement of side plank. Precise execution maximizes the hip-strengthening benefits.
Step-by-Step Instructions
- 1
Establish a strong Side Plank position
- 2
Find your balance first
- 3
Engage the core deeply
- 4
Lift the top leg toward the ceiling
- 5
Keep the leg straight and active
- 6
Hold for 5 breaths
- 7
Lower leg, then switch sides
Alignment Cues
- Keep hips stacked vertically
- Engage the outer hip of the lifted leg
- Stay steady and breathe
- Don't let the bottom hip sag
Benefits
- Focuses on hip strength
- Builds gluteus medius
- Emphasizes control
- Targets hip abductors
- Quality over quantity
- Precise execution
Modifications
- Keep top toes on floor
- Use wall for support
Variations
- Hold the big toe with top hand
Cautions & Contraindications
Cautions
- Avoid leaning forward
- Keep chest open throughout
Avoid this pose if you have:
- Hip injury
- Balance issues
Quick Facts
Primary Focus
hipsSecondary Focus
coreshoulders
Suggested Hold
30 seconds
Tags
side plankglutescorebalance
Equipment
yoga mat
