Plank with Leg Lift
Primary
Core
Secondary
Glutes
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
Plank with Leg Lift
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Plank with leg lift adds glute activation to the standard plank while increasing the anti-rotation demand. Lifting one leg forces your core to resist rotation and maintain position with a smaller base of support. This builds stability useful for running and single-leg activities.
When to use it
Use for plank progression for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
From a forearm plank, lift one leg straight up behind you while keeping your hips square to the floor—no rotation allowed. The lift does not need to be high; focus on maintaining plank position. Alternate legs or do all reps on one side before switching.
Plank with Leg Lift — targeted muscles
Also targets: Glutes
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How do you perform the Plank with Leg Lift?
- 1
Start in a forearm plank.
- 2
Engage your core for optimal results.
- 3
Lift one leg off the ground.
- 4
Keep leg straight for optimal results.
- 5
Hold briefly - this is a common issue that reduces exercise effectiveness.
- 6
Lower and switch legs.
What are the best tips for the Plank with Leg Lift?
Adds glute activation.
Don't let hips rotate.
Keep lifted leg straight.
Quality over height.
When to Use the Plank with Leg Lift
Use plank with leg lifts when you want to progress from basic planks and add glute work. They are excellent for runners and athletes who need single-leg stability. Include in core circuits or as a plank progression.
Common Plank with Leg Lift mistakes
Hips rotating instead of staying square.
Losing hip position during the Plank with Leg Lift shifts the loading pattern away from your Core and can compress your lower back. Stay planted and let your Core do the work.
Lifting leg too high.
Isometric holds like the Plank with Leg Lift build strength at specific joint angles. This mistake changes the angle and reduces how hard your Core has to work. Lock into position and hold it.
Losing plank position.
Isometric holds like the Plank with Leg Lift build strength at specific joint angles. This mistake changes the angle and reduces how hard your Core has to work. Lock into position and hold it.
Plank with Leg Lift — who it's best for
All fitness levels looking to build strength and muscle definition.
How to Program the Plank with Leg Lift
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per side. Rest 45s.
What are good alternatives to the Plank with Leg Lift?
Other Variations
- Plank with Alternating Leg Lifts
- Weighted Leg Lift Plank
Frequently Asked Questions About the Plank with Leg Lift
The Plank with Leg Lift primarily targets the Core, making it an effective exercise for core development. Secondary muscles worked during the Plank with Leg Lift include Glutes, providing additional training stimulus. Stabilizer muscles engaged include Shoulders, Hips.
Yes, the Plank with Leg Lift is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Plank with Leg Lift, the recommended approach depends on your goals. 3 sets of 10-12 reps per side. Rest 45s. For strength, use 8-10 reps per side. For muscle growth, perform 10-15 reps per side. For endurance, complete 15-20 reps per side.
Yes, the Plank with Leg Lift can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
Good alternatives to the Plank with Leg Lift include: Plank, Bird Dog. These exercises target similar muscle groups as the Plank with Leg Lift and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
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Safety Notes
- Keep hips level.
- Don't overextend.