Strength Endurance Test: Side Plank - Elevated with Leg Raises

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

1. Client assumes an elevated side plank with feet or elbow elevated according to the protocol.
2. The trunk remains aligned.
3. The top leg performs controlled raises or is held elevated depending on the version.
4. Record repetitions, time or both.
5. 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.