Leg Extension Plank
Description
The leg extension plank holds a forearm plank and alternately lifts one leg straight up behind you. The leg lift adds glute activation and increases the anti-rotation core demand as you balance on three contact points.
Equipment Required
Leg Extension Plank Instructions
- Get into a forearm plank. Body straight, core braced.
- Lift your right leg straight up about 6 to 12 inches. Keep it straight.
- Squeeze your right glute. Hold for 2 to 3 seconds.
- Lower your right leg. Lift your left leg.
- Continue alternating.
- Minimize hip rotation — keep hips level.
- Set feet wider for easier balance.
- Aim for 8 to 12 lifts per leg.
Leg Extension Plank Form & Visual
Leg Extension Plank Benefits
- Adds glute activation to planks
- Increases anti-rotation core demand
- No equipment needed
- Builds hip extension from plank position
- Engaging plank variation
- Develops body control
Leg Extension Plank Muscles Worked
- Core (anti-rotation)
- Gluteus maximus (lifting leg)
- Hamstrings
- Anterior deltoid (support)
Leg Extension Plank Variations & Alternatives
- Standard Plank
- Shoulder Tap (arm lift)
- Bird Dog (from all fours)
- Plank Lateral Raise (arm)
- Plank with Opposite Arm and Leg Lift
