Front Plank with Arm and Leg Lift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Pectoralis Major Clavicular Head, Rectus Abdominis, Obliques, Pectoralis Major Sternal Head, Serratus Anterior, Latissimus Dorsi, Teres Major, Deltoid Anterior, Gastrocnemius, Deltoids, Hamstrings
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.8
- Alternate Names
- Plank with Arm and Leg Raise
Visualised Target Muscle Groups
Front
Back
How to: Front Plank with Arm and Leg Lift
- Start in a plank position with your hands directly under your shoulders and your body in a straight line.
- Simultaneously lift your right arm and left leg, keeping your hips stable.
- Hold for a moment, then lower them back down to the starting position.
- Switch to lifting your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Common Mistakes
- Letting hips sag during the plank position.
- Lifting the arm and leg too high, affecting balance.
- Holding breath while performing the movement.
Modifications
- Perform the lift with a bent knee to decrease difficulty.
- Elevate your upper body on a bench to reduce strain.
Tips
- Maintain a straight line from head to heels.
- Engage your core throughout the movement to stabilize your body.
- Perform the arm and leg lift slowly to ensure control.
Front Plank with Arm and Leg Lift Alternatives
Tags
core
strength
stability
glutes
abs
intermediate
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