Plank Leg Lifts: Video Tutorial & Exercise Guide
| Workout | Plank Leg Lifts |
| Primary Muscle Group | Glutes |
| Equipment Required | Bodyweight |
| Force Type | N/A |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Plank Leg Lifts: Video Tutorial & Exercise Guide
Plank Leg Lifts: Step-by-Step Guide
- Step 1: Start in a forearm plank position. Keep your body in a straight line from shoulders to heels, with your elbows directly under your shoulders.
- Step 2: Tighten your core, glutes, and thighs to stabilize your body.
- Step 3: Lift one leg off the ground, keeping it straight and reaching toward the ceiling. Keep the lift controlled—don’t let your hips sag or twist.
- Step 4: Hold the lifted leg for a second or two, squeezing your glutes at the top of the movement.
- Step 5: Lower the leg back down slowly and repeat on the other side.
- Step 6: Continue alternating legs, making sure to maintain a tight core and stable plank position throughout the exercise.
Plank Leg Lifts: Overview
Plank Leg Lifts are a great full-body exercise that mainly targets your core, glutes, and hamstrings. By lifting each leg while maintaining a solid plank position, you’re engaging not only your abs but also building strength and stability in your lower body. It’s a fantastic way to step up your standard plank and make it more challenging.
Plank Leg Lifts: Benefits
Plank Leg Lifts help you build a stronger core while also engaging your glutes and hamstrings. They improve stability, balance, and overall body coordination. Plus, because you’re working multiple muscle groups at once, they can help burn more calories than a standard plank.
Plank Leg Lifts: Pro Tips & Advanced Techniques
To get the most out of Plank Leg Lifts, keep your movements slow and controlled. Don’t rush through the exercise, as that can lead to losing form. Engage your core and avoid letting your hips sag. For an extra challenge, you can add ankle weights or increase the hold time with each leg lift.
Plank Leg Lifts: Progression Plan
Beginner
Intermediate
Advanced
Plank Leg Lifts: Frequently Asked Questions (FAQs)
What muscles do Plank Leg Lifts target?
+Plank Leg Lifts primarily target your core, glutes, and hamstrings, but they also engage your shoulders and quads to help maintain stability.
Are Plank Leg Lifts harder than regular planks?
+Yes, they add an extra challenge by incorporating leg lifts, which requires more balance and control, engaging more muscle groups.
Can beginners do Plank Leg Lifts?
+Definitely! Start with a short hold and fewer reps. As your strength improves, you can gradually increase both.
How often should I include Plank Leg Lifts in my routine?
+You can do Plank Leg Lifts 2-3 times a week as part of your core workout routine or after a full-body workout.
What are common mistakes to avoid during Plank Leg Lifts?
+Avoid letting your hips drop or rotating your body as you lift your leg. Focus on keeping a straight line from your head to your heels.
