Dumbbell Front Plank Arm Leg Raise
Description
The dumbbell front plank arm leg raise holds a high plank position with a light dumbbell in one hand. From the plank, you alternate raising the dumbbell forward while extending the opposite leg back. The contralateral pattern challenges anti-rotation and total body stability.
Equipment Required
Dumbbell Front Plank Arm Leg Raise Instructions
- Get into a high plank position with a light dumbbell in your right hand.
- Position your hands shoulder-width apart, body in a straight line.
- Set your feet hip-width apart for stability.
- Brace your core hard and squeeze your glutes.
- Raise the right arm forward while extending the left leg back.
- Bring both to shoulder and hip height respectively.
- Hold for one count.
- Lower the arm and leg back to the plank position. Switch sides each rep.
Dumbbell Front Plank Arm Leg Raise Form & Visual
Dumbbell Front Plank Arm Leg Raise Benefits
- Strong anti-rotation core challenge
- Builds total body stability
- Develops contralateral coordination
- Strong glute and shoulder engagement
- Loaded variation of bird dog plank
- Useful for core stability programs
Dumbbell Front Plank Arm Leg Raise Muscles Worked
- Rectus abdominis
- Obliques
- Gluteus maximus
- Anterior deltoid
Dumbbell Front Plank Arm Leg Raise Variations & Alternatives
- Bird Dog
- Plank Reach
- Plank
- Renegade Row
