Plank Leg Lift

Body region

• Core
• Glutes

Muscles

Main

• Rectus Abdominis
• Transversus Abdominis
• Gluteus Maximus

Helps

• External Oblique
• Internal Oblique
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Serratus Anterior
• Erector Spinae
• Gluteus Medius

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 and repeat on the other leg, or finish one side first.

Cues

• Squeeze the lifting glute and keep both hips facing the floor.
• Move slowly with no swinging.
• Keep the toes of the lifting foot pointed.

Common mistakes

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

Variations

• Alternating Plank Leg Lift

Alternatives

• Plank
• Bird Dog