Front Plank with Leg Lift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips, Waist
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Pectoralis Major Clavicular Head, Rectus Abdominis, Tensor Fasciae Latae, Obliques, Pectoralis Major Sternal Head, Serratus Anterior, Iliopsoas, Deltoid Anterior, Hamstrings
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
How to: Front Plank with Leg Lift
- Begin in a standard plank position, face down, with your elbows beneath your shoulders.
- Engage your core and glutes, ensuring a straight line from head to heels.
- Lift one leg towards the ceiling while keeping your core engaged.
- Hold for a moment before lowering the leg back down.
- Repeat with the opposite leg.
Common Mistakes
- Letting hips sag towards the ground.
- Over-arching the back during the leg lift.
- Not engaging the core effectively.
Modifications
- Perform the leg lift with a bent knee to reduce strain.
- Kneel on the ground instead of being on your toes for support.
Tips
- Keep your body in a straight line from head to toe.
- Engage your core and glutes to maintain stability.
- Lift your leg slowly to avoid straining your lower back.
Front Plank with Leg Lift Alternatives
Tags
core
stability
strength
plank
hips
abdominals