Front Plank with 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, Deltoid Anterior, Pectoralis Major, Gastrocnemius, Hamstrings
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Plank Leg Lift
How to: Front Plank with Leg Lift
- Start in a plank position with your weight resting on your forearms and toes.
- Ensure your body forms a straight line from head to heels.
- Lift your right leg towards the ceiling, keeping it straight.
- Hold for a moment, then lower it back to the starting position.
- Alternate legs for the desired number of repetitions.
Common Mistakes
- Allowing hips to sag towards the ground.
- Not keeping shoulders stacked over wrists.
- Not engaging the core properly.
Modifications
- Perform the plank on your knees instead of your toes.
- Reduce the height of the leg lift to make it easier.
Tips
- Engage your core throughout the exercise to maintain a flat back.
- Avoid lifting your leg too high, as this can strain your lower back.
- Breathe steadily and avoid holding your breath.
Front Plank with Leg Lift Alternatives
Tags
core
plank
strength
glutes
stability
bodyweight