The Side Plank Elevated With Leg Raises is an advanced endurance test combining side plank support with repeated or sustained top-leg movement. It challenges lateral trunk endurance, shoulder support, hip abductor endurance and pelvic control. Related side bridge research supports lateral trunk endurance testing when protocols are standardised.
Equipment Required
Bench or box
Mat
Stopwatch or Measurz stopwatch
Measurz rep counter for leg raise repetitions
Optional Measurz metronome to standardise tempo
Optional inclinometer for pelvis/trunk position
Optional AR measurement for setup height
MAT tools for related hip or shoulder isometric testing
Protocol
Client assumes an elevated side plank with feet or elbow elevated according to the protocol.
The trunk remains aligned.
The top leg performs controlled raises or is held elevated depending on the version.
Record repetitions, time or both.
Stop when alignment fails, the leg cannot complete the required range, symptoms become intolerable or the client stops.
Scoring and Interpretation
Record:
Side tested
Time held
Repetitions completed
Tempo
Elevation height
Pain and symptoms
Pelvic control
Reason for stopping
Benchmarks
Formal norms are limited. Practical guide:
Strong: 30+ controlled reps or 60+ seconds
Good: 20–29 reps or 40–59 seconds
Moderate: 10–19 reps or 20–39 seconds
Developing: under 10 reps or under 20 seconds
Reliability and Validity
Direct evidence for this exact version is limited. Use side bridge reliability evidence as related support and interpret change cautiously.
Common Errors
Pelvic rotation, hip drop, shoulder collapse, swinging the leg, inconsistent elevation height and inconsistent tempo.
Measurz / MAT Recording
Use stopwatch, rep counter and metronome to standardise time, count and tempo. Record elevation height, side, symptoms, compensations and retest date.
References
Barbado, D., et al. (2022). Is the side bridge test valid and reliable for assessing trunk lateral flexor endurance in healthy females? Biology, 11(7), 1043.