Primary
Core
Secondary
Glutes
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
See how Plank with Leg Lift could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Also targets: Glutes
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Start in a forearm plank.
Engage your core for optimal results.
Lift one leg off the ground.
Keep leg straight for optimal results.
Hold briefly - this is a common issue that reduces exercise effectiveness.
Lower and switch legs.
Adds glute activation.
Don't let hips rotate.
Keep lifted leg straight.
Quality over height.
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.
Hips rotating instead of staying square.
Losing hip position during the Plank with Leg Lift changes the loading pattern and can reduce the intended work for your Core. Keep your hips aligned with the setup cues and move only through the range you can control.
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.
All fitness levels looking to build strength and muscle definition.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps per side. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Plank with Leg Lift could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Plank with Leg Lift as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Plank with Leg Lift. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Plank with Leg Lift is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.