Front Plank With Leg Lift
Front Plank With Leg Lift Exercise Description
The front plank with leg lift is a body-weight anti-extension and anti-rotation core exercise that pairs a stable forearm plank with controlled hip extension. It targets the anterior core (rectus abdominis, transverse abdominis, and obliques) to keep the trunk and pelvis steady while the gluteus maximus drives the leg lift. The gluteus medius and deep core help resist pelvic drop or rotation, and the shoulder girdle (serratus anterior and rotator cuff) stabilizes through the forearms. The goal is to maintain a neutral spine and level hips as one leg leaves the floor, emphasizing lumbopelvic control rather than height of the lift. Done with steady breathing and precise alignment, it builds strong, coordinated trunk and hip control useful for many athletic and daily movements.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques, Transversus Abdominis
- Stabilizing Muscles: Gluteus Medius, Multifidus, Serratus Anterior, Subscapularis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Single-joint
- Muscle Location: Stomach
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Front Plank With Leg Lift Exercise
‘- Set up in a forearm plank: elbows directly under shoulders, forearms parallel, hands relaxed.
– Extend legs straight with toes tucked; place feet hip-width for a stable base.
– Brace the abdominal wall, align ribs over pelvis, and find a neutral spine (no sagging or piking).
– Press forearms into the floor and gently “push the ground away” to stabilize the shoulder blades.
– Keep neck neutral; gaze between forearms.
– Without shifting or rotating, squeeze the right glute and lift the right leg a few inches, knee straight and toes pointing down.
– Keep hips level like headlights facing the floor; avoid arching the lower back.
– Lower the leg under control to the starting position.
– Repeat on the left side with the same alignment.
– Form checks: even pressure through both forearms, quiet pelvis, steady breathing, and smooth, controlled motion rather than height.
Front Plank With Leg Lift Tips
‘- Set your elbows directly under your shoulders with forearms parallel and hands relaxed.
– Place your feet hip-width apart to create a stable base.
– Brace your abdominal wall and align your ribs over your pelvis before lifting a leg.
– Maintain a neutral spine—avoid letting your hips sag or pike up.
– Press your forearms into the floor and gently “push the ground away” to stabilize your shoulder blades.
– Keep your neck neutral and your gaze between your forearms.
– When lifting a leg, squeeze the glute, keep the knee straight, and point the toes down.
– Lift the leg only a few inches and avoid shifting, rotating, or arching your lower back.
– Keep your hips level “like headlights” facing the floor throughout each rep.
– Focus on even pressure through both forearms, a quiet pelvis, steady breathing, and smooth, controlled motion rather than height.
Front Plank With Leg Lift Beginner Introduction
The front plank with leg lift is a body-weight core exercise that blends a classic forearm plank with a smooth hip-driven leg raise. The body is supported on the forearms and toes while one leg lifts gently behind, encouraging the mid-section to stay steady instead of collapsing or twisting. This creates a challenge not just for the abs, but for the entire trunk as it works to hold a strong, balanced position.
This movement especially engages the abs, deep abs, and side abs to steady the torso, while the glutes create the lifting action and the upper glutes help prevent the hips from tilting. The shoulders and muscles around the rib cage contribute important support through the arms. The emphasis is on calm breathing, even hips, and a natural curve through the back as the leg moves. Rather than chasing a big leg height, the exercise highlights smooth control between the trunk and hips, making it a valuable pattern for sports performance and everyday tasks that demand stability.