Plank with Leg Lift

Plank with leg lift is an excellent exercise for strengthening the core, shoulders, hips and glutes. This variation of the traditional plank challenges stability by adding a leg lift, which activates more muscles in the core and lower body. The exercise also helps to improve balance and body control.

Correct form and technique

How to perform plank with leg lift correctly:

  1. Start in a plank position with your hands placed directly under your shoulders and your body in a straight line from your head to your heels.
  2. Activate the core muscles by pulling the navel in towards the spine and tighten the gluteal muscles.
  3. Lift one leg toward the ceiling, keeping your hips stable and making sure your body stays in a straight line.
  4. Hold the leg lift for a couple of seconds before slowly lowering it back down and repeating with the other leg.

Avoid letting your hips sink or rotate as you lift your leg.

Common errors

Avoid these common mistakes to get the most out of your exercise:

  • Hips rotate: Make sure your hips don't twist as you lift your leg. The hips must be kept stable and in line with the body.
  • Loose core muscles: Many people forget to engage the core, which can cause the back to sag. Keep your core tight to avoid this.
  • For fast movement: Perform the movement slowly and controlled to ensure proper muscle activation.

Modifications and variations

Adapt the exercise to your fitness level:

  • Beginners: Start with your knees on the floor to reduce stress, or perform the plank on your elbows before adding leg lifts.
  • Advanced: Perform a "superman plank" by lifting both one arm and the opposite leg at the same time to further challenge your balance.
  • Ankle weights: Add ankle weights to increase resistance and further strengthen your glutes.

Number of repetitions and sets

Perform 10-12 repetitions on each leg and repeat 2-3 sets . Focus on control and correct technique.

Breathing technique

Breathe in as you prepare the movement, and breathe out as you lift the leg. This helps stabilize the core and keep movements controlled.

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