Alternating Plank Leg Lift

Body region

• Core
• Glutes

Technique

1. Get into a forearm or high plank with the body in a straight line.
2. Brace the abs and squeeze the glutes.
3. Lift one leg until it is level with the hips without twisting the pelvis.
4. Lower it to the floor, then lift the other leg.
5. Keep switching legs every rep.

Cues

• Keep both hips facing the floor.
• Move slowly with no swinging.
• Pause briefly at the top of each lift.

Common mistakes

• Lifting the leg so high that the lower back arches.
• Shifting the hips side to side as the legs switch.
• Letting the supporting hip drop.

Alternatives

• Plank
• Bird Dog