Plank Alternating Leg Lift
Also known as: Plank with Leg Lift, Plank Leg Raise, High Plank Leg Lift
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Description
Start in a high plank with straight arms and your hands below your shoulders. Lift one straight leg behind you while keeping your hips level, then lower the foot and change legs. Keep your trunk braced throughout, lifting only as far as you can without arching your lower back.
How to Perform
- Start in a high plank with your hands under your shoulders, arms straight, and your body in a straight line from head to heels.
- Place your feet about hip width apart for balance. Brace your abdomen, squeeze your glutes, and keep your neck neutral by looking slightly ahead of your hands.
- Shift your weight gently into both hands and your grounded foot without letting your hips rotate or sag.
- Keeping your lifting leg straight, raise one foot a few inches off the floor by squeezing the glute. Do not lift so high that your lower back arches.
- Pause briefly, then lower the foot back to the floor with control.
- Lift the opposite leg in the same way, keeping your shoulders level and hips square to the floor.
- Continue alternating legs for the prescribed repetitions or time, maintaining a stable plank position throughout.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Keep the toes of the lifted foot pointing toward the floor.
- Feel the glute of the lifting leg contract as you reach the heel behind you.
- Press both palms into the floor and keep your shoulder blades supported against your rib cage.
- Breathe steadily throughout the set. Exhale gently as you lift the leg and inhale as you lower it.
- Widen your feet slightly if you need a more stable base.
Common Mistakes
- Letting the hips sag or the low back arch as a leg lifts
- Rotating the hips or shoulders toward the lifting side
- Lifting the leg too high and turning the movement into a low back extension
- Bending the supporting knee or losing a straight body line
- Rushing the alternating lifts and losing a stable plank position
- Dropping the lifted leg heavily instead of returning it under control
Recommended Exercises
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