Front Plank with Arm and Leg Lift (push up position) Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Obliques, Serratus Anterior, Teres Major, Deltoid Anterior, Pectoralis Major, Gastrocnemius, Gluteus Maximus, Hamstrings
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 6
- Alternate Names
- Plank with Arm and Leg Lift
Visualised Target Muscle Groups
Front
Back
How to: Front Plank with Arm and Leg Lift (push up position)
- Start in a push-up position with your hands under your shoulders.
- Keep your feet hip-width apart and your body in a straight line.
- Lift your right arm and left leg simultaneously, extending them straight out and holding for a moment.
- Return to the starting position and repeat on the opposite side.
- Continue alternating sides for the desired number of repetitions.
Common Mistakes
- Letting the hips sag.
- Holding the head up too high.
- Not using the core properly to stabilize the body.
Modifications
- Knees on the ground for a modified plank position.
- Reduce hold time or perform the arm and leg lifts without weights.
Tips
- Engage your core to maintain a straight line from head to heels.
- Avoid sagging your hips or raising your butt too high.
- Keep your neck neutral and gaze down towards your hands.
Front Plank with Arm and Leg Lift (push up position) Alternatives
Tags
core
strength
plank
stability
advanced
bodyweight
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