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.
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.
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.
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.