Lyndsay Sears,
DAC Personal Trainer

This move of the month improves hip strength and stability and one of the top exercises for gluteus medius activation.


  1. Position the body in a traditional side plank set-up with the supporting elbow beneath the shoulder and the legs aligned together (one on top of another).
  2. For modification bend the bottom leg.
  3. Place hand on the top hip.
  4. While maintaining a side plank with core engaged, lift the top leg up and down while keeping a neutral alignment between the shoulders, spine, hips, knees and ankles.

Tips: Avoid dropping the hips as you lift the leg. Movement should be coming from the hips. Keep your feet flexed up.

Recommended: Try to do a couple sets of 10-20 reps on each side..

Contact Lyndsay if you would like to schedule a personal training session.