15. Side Plank with Leg Lift
This is an advanced version of the side plank that will train both your core and your glutes. It’s pretty challenging and you’ll definitely notice discrepancies between sides.
A 2009 study showed that among various glute exercises, side lying abduction exercises – similar to the leg lift in this exercise – are the most beneficial at activating your gluteus medius.
How to do it:
Lie on your left side and position yourself so that your bottom forearm is directly under your armpit and your legs are straight with feet stacked. Brace your core and lift your hips in the air, forming a straight line from ankles to shoulders. Next, raise your top leg, without bending your knee, a few inches into the air. Hold for 3-5 seconds, lower the leg, and repeat. Complete required reps then switch sides.