Front Plank with Leg Lift
Hips, Waist · Body weight
Target muscles
Rectus abdominisTransversus abdominis
Also works
SartoriusTensor fasciae latae
The Front Plank with Leg Lift is a powerful exercise that enhances core stability, improves balance, and strengthens the lower back and glutes. It's ideal for fitness enthusiasts of all levels, particularly those aiming to increase overall body strength and conditioning. Individuals may want to incorporate this exercise into their routine to boost functional fitness, improve posture, and promote a more toned, stronger physique.
How to do it
- 1Ensure your core is engaged, your back is flat, and your body is in a straight line.
- 2Slowly lift one leg off the ground, keeping it straight and not allowing your hips to dip or twist.
- 3Hold this position for a few seconds, ensuring your core remains engaged and your body stays aligned.
- 4Lower your leg back down to the starting position and repeat the process with the other leg.
Tips
- Controlled Movement: When performing the leg lift, it's crucial to keep your movements controlled and deliberate. Avoid swinging or jerking your leg upwards as this can strain your lower back and won't effectively engage the targeted muscles. Lift your leg only to a height that allows you to maintain a straight back and engaged core.
- Core Engagement: The front plank with leg lift is a core exercise, so ensure your abs, glutes, and back muscles are engaged throughout the entire movement. If your hips sag or your back arches, it's a sign that your core is not properly engaged, which can lead to injury.
- Breathing: Another common mistake is holding your breath during
Related exercises
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