Plank with Leg Lift
Primary
Core
Secondary
Glutes
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Plank with Leg Lift is a isolation isometric hold that primarily targets your core. Use for plank progression for optimal results.
Everything You Need to Know About the Plank with Leg Lift
The Plank with Leg Lift is a good for beginners exercise that targets your Core. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for plank progression for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Plank with Leg Lift — targeted muscles
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Plank with Leg Lift — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Keep hips level.
- Don't overextend.