Front Plank With Leg Lift

Front Plank With Leg Lift Exercise Description

The Front Plank with Leg Lift is a bodyweight anti-extension and anti-rotation core drill that adds a unilateral hip extension to a standard forearm plank. The goal is to keep a neutral spine and level pelvis while one leg moves, which increases demand on the anterior core and deep stabilizers. Primary muscles include the rectus abdominis, transverse abdominis, and internal/external obliques, with important contributions from the gluteus maximus and medius to control the pelvis. The shoulder complex (serratus anterior, rotator cuff, and anterior deltoid) stabilizes the scapulae and shoulders, while the spinal erectors and hamstrings assist isometrically. Because the base of support narrows during the leg lift, balance and lumbopelvic control are challenged without external load. Performed with precise alignment and controlled range, it’s an efficient way to reinforce whole‑body tension and core stiffness during limb movement.

Muscle Groups: Abs, Core, Obliques, Waist
Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis
Assisting Muscles: Gluteus Maximus, Gluteus Medius
Stabilizing Muscles: Biceps Femoris - Long Head, Deltoid - Anterior, Longissimus, Serratus Anterior, Subscapularis
Body Area: Upper Body
Body Parts: Core, Torso
Body Surface: Front, Side
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Core Stabilizers, Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Single-joint
Muscle Location: Deep Abs, Deep Side Abs, Side Abs, Stomach
Movement Direction: Other
Muscle Position: Anterior, Lateral
Gender: Female

How To Do The Front Plank With Leg Lift Exercise

‘- Set up in a forearm plank: elbows under shoulders, forearms parallel, hands relaxed; legs straight with feet about hip-width.
– Press the floor away to gently protract the shoulder blades; keep the neck long and gaze straight down.
– Establish a neutral spine: lightly tuck the pelvis (posterior tilt), bring ribs down, and brace the abdomen as if preparing to cough.
– Squeeze both glutes to set the pelvis; maintain even pressure through forearms and toes.
– Without shifting, lift one straight leg by extending the hip a small amount; keep the knee extended and toes pointing toward the floor.
– Stop the lift as soon as you feel the pelvis start to tilt or the low back begin to arch; hips remain level.
– Pause briefly with full-body tension and steady breathing; avoid holding your breath.
– Lower the leg under control, recheck your brace and shoulder position, then repeat on the other side.
– Form checks: no sagging or piking hips, no hip rotation, elbows stay under shoulders, and shoulders stay away from ears.

Front Plank With Leg Lift Tips

‘- Start with elbows directly under shoulders, forearms parallel, and feet about hip-width apart.
– Gently press the floor away to protract the shoulder blades while keeping the neck long and gaze straight down.
– Lightly tuck the pelvis, bring the ribs down, and brace the abdomen as if preparing to cough to establish a neutral spine.
– Squeeze both glutes to set the pelvis and keep even pressure through your forearms and toes.
– Lift one straight leg by extending the hip only a small amount, keeping the knee straight and toes pointing toward the floor.
– Avoid shifting your weight as you lift the leg so the hips stay level and the pelvis does not rotate.
– Stop lifting as soon as you feel the pelvis start to tilt or the low back begin to arch.
– Maintain full-body tension with steady breathing during the brief pause at the top and avoid holding your breath.
– Keep hips from sagging or piking, elbows under shoulders, and shoulders away from the ears throughout each rep.

Front Plank With Leg Lift Beginner Introduction

The Front Plank with Leg Lift is a bodyweight core exercise that builds strength and control through the mid‑section while one leg moves behind the body. The body is supported on the forearms and toes, similar to a standard forearm plank, but one leg periodically lifts from the floor using the hip. This single‑leg action reduces the contact points with the ground, which increases the demand on balance and steadiness through the trunk.

This drill emphasizes the abs, deep abs, and side abs, with strong involvement from the glutes and upper glutes to keep the hips steady. The shoulders and chest work to hold the upper body firm through the forearms, while the back and hamstrings assist by staying engaged without visible movement. The overall theme is controlled, precise alignment: the back remains in its natural curve, the hips stay level, and the body forms a straight line as tension is distributed from shoulders to toes. It serves as a focused way to practice full‑body bracing and stability while the limbs move independently.