Plank Leg Lift
Core · core · intermediate
Start
FinishHow to do it
Hold a forearm plank and lift one straight leg about six inches off the floor by squeezing the glute, keeping the hips level and the lower back flat, then lower and swap.
Muscles worked
Primary: core · Also works: glutes, hamstrings
Equipment
No equipment
Common mistakes
- Lifting the leg high enough that the lower back arches to make room — six inches is plenty
- Letting the opposite hip drop toward the floor as the leg rises
- Bending the lifted knee and kicking, which turns a glute-and-core hold into a swing
Variations
- Hold each lift for five seconds
- Lift the opposite arm and leg together
- Add a light ankle band between the feet
Can't do this one? Swap it for
Related exercises
- Front Plankcore
- Dead Bugcore
- Hollow Body Holdcore
- Hanging Leg Raisecore
- Mountain Climbercore
- Defense Drill (Slip / Roll / Block)core
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