Front Plank With Leg Lift
Description
The front plank with leg lift is a plank variation where you hold a standard front plank position and alternately lift one leg off the floor at a time. The single-leg lift adds anti-rotation core demand and engages the glutes alongside the standard plank musculature.
Equipment Required
Front Plank With Leg Lift Instructions
- Get into a standard front plank position on your forearms and toes. Body straight from heels to head.
- Brace your core. Squeeze your glutes.
- Lift your right leg off the floor by about 6 inches. Squeeze your right glute.
- Keep your hips perfectly level — do not let them rotate or tilt.
- Hold for one to two seconds.
- Lower your right leg under control.
- Lift your left leg with the same form. Continue alternating.
- Perform 8 to 12 lifts per leg per set.
Front Plank With Leg Lift Form & Visual
Front Plank With Leg Lift Benefits
- Adds anti-rotation core demand to the standard plank
- Engages the glutes in addition to the core
- Trains hip stability under planking conditions
- More challenging than a static plank
- No equipment needed
- Excellent finisher for core workouts
Front Plank With Leg Lift Muscles Worked
- Rectus abdominis
- Transverse abdominis
- Obliques (anti-rotation)
- Gluteus maximus and medius
- Erector spinae
Front Plank With Leg Lift Variations & Alternatives
- Front Plank (static)
- Front Plank with Arm Lift
- Plank Jack
- Side Plank Leg Raise
- Plank with Hip Dip
- Plank with Knee Drive
