Leg Lift to Chest Front Plank
Description
The leg lift to chest front plank adds dynamic knee tucks to a standard forearm plank. The combination challenges core stability while training the deep abs and hip flexors.
Equipment Required
Leg Lift to Chest Front Plank Instructions
- Set up in a forearm plank with elbows under shoulders.
- Brace the core and keep the body straight from heels to head.
- Lift one foot off the floor and pull the knee toward your chest.
- Tuck the knee in tight while keeping the hips level.
- Pause briefly at the top of the tuck.
- Extend the leg back to the plank position with control.
- Repeat with the opposite leg.
- Continue alternating knee tucks for the full set.
Leg Lift to Chest Front Plank Form & Visual
Leg Lift to Chest Front Plank Benefits
- Strengthens the deep abs and hip flexors.
- Trains core stability under dynamic leg movement.
- Improves shoulder endurance in the plank position.
- No equipment needed.
- Easy to scale by slowing or speeding the tempo.
- Builds carryover to running and athletic core control.
Leg Lift to Chest Front Plank Muscles Worked
- Rectus abdominis
- Hip flexors
- Obliques
- Anterior deltoid
Leg Lift to Chest Front Plank Variations & Alternatives
- Mountain Climber
- Plank with Knee Tuck
- Spider Plank
- Bear Crawl
- Front Plank
