Plank with Leg Lift

Plank with leg lift is an advanced variation of the classic plank that focuses on strengthening the core muscles, improving balance and increasing stability. This exercise primarily engages the abs, back, shoulders and glutes, making it ideal for building upper body strength and improving posture.

Correct Execution of Plank with Leg Lift

Follow these steps to perform the exercise correctly:

  1. Start in a traditional plank position with your forearms on the floor and your elbows placed directly under your shoulders.
  2. Keeping the body in a straight line from head to heels, engage the core muscles by pulling the navel in towards the spine.
  3. Slowly lift one leg off the floor, keeping it straight, avoiding raising the hip or rotating the body.
  4. Hold the leg up for 2-3 seconds, then lower it back to the starting position in a controlled manner.
  5. Repeat the movement with the opposite leg.
  6. Perform 8-10 repetitions on each leg to complete a set.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Dropped hips: Make sure the hips stay in line with the body and do not sag towards the floor, as this reduces the effectiveness of the exercise.
  • Rotation of the body: Avoid rotating the hip or upper body when lifting the leg; keep the body stable and square to the floor.
  • Overextended elbows: If you are performing the exercise on the hands instead of the forearms, avoid fully locking out the elbows; keep a slight bend to reduce stress on the joints.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise on the knees instead of the toes to reduce the strain and make the exercise more accessible.
  • Advanced: Increase the challenge by lifting the opposite leg and arm at the same time (eg right arm and left leg), which requires increased balance and stability.

Number of Repetitions and Sets

Perform 2-3 sets of 8-10 repetitions on each leg, depending on your level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Breathe evenly and controlled throughout the exercise. Inhale as you prepare the lift and exhale as you lift the leg. Inhale again as you lower the leg back to the starting position. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Leg Raise Plank:

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