Dumbbell Front Plank Arm Leg Raise
Dumbbell Front Plank Arm Leg Raise Exercise Description
The Dumbbell Front Plank Arm–Leg Raise blends a high plank with contralateral shoulder flexion and hip extension to challenge trunk stiffness and balance. Your anterior core (rectus abdominis, obliques, transverse abdominis) works isometrically to resist extension and rotation while you move the limbs. The glutes (primarily gluteus maximus, with gluteus medius assisting pelvic control) keep the hips level, and the anterior deltoid and serratus anterior guide and stabilize the reaching arm. Spinal erectors contribute to maintaining a neutral spine throughout. This variation increases demand on shoulder stability and anti-rotation control compared with a standard plank, so precise alignment and controlled range of motion are essential.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Gluteus Medius, Longissimus, Serratus Anterior, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Dumbbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Stomach
- Movement Direction: Rotational
- Muscle Position: Anterior
- Gender: Male
How To Do The Dumbbell Front Plank Arm Leg Raise Exercise
‘- Set up in a high plank: hands under shoulders, fingers spread; feet about shoulder-width for a stable base; body in a straight line from head to heels.
– Brace your abdomen (ribs stacked over pelvis), squeeze glutes, and keep a neutral neck with eyes on the floor slightly ahead.
– Hold a dumbbell in the hand you will lift; the opposite hand presses firmly into the floor to “push the ground away.”
– Without shifting or rotating, raise the dumbbell arm forward to roughly shoulder height as the opposite leg reaches straight back a few inches.
– Keep hips square, knee straight on the lifting leg, and avoid arching the lower back.
– Pause briefly while maintaining steady breathing and full-body tension.
– Lower the arm and leg with control, returning to the plank without letting the hips sag or pike.
– Repeat on the other side, moving smoothly and keeping the torso quiet; prioritize alignment over range of motion.
Dumbbell Front Plank Arm Leg Raise Tips
‘- Set your hands directly under your shoulders with fingers spread for a solid base.
– Place your feet about shoulder-width apart to help stability.
– Keep your body in a straight line from head to heels the entire time.
– Brace your abdomen with ribs stacked over your pelvis and squeeze your glutes before you lift.
– Maintain a neutral neck by keeping your eyes on the floor slightly ahead of you.
– Press the opposite hand firmly into the floor to “push the ground away” as you raise the dumbbell.
– Lift the arm only to about shoulder height and reach the opposite leg back just a few inches.
– Keep hips square, the lifting leg’s knee straight, and avoid arching your lower back.
– Lower the arm and leg with control, keeping the hips from sagging or piking and the torso quiet.
– Move smoothly and prioritize precise alignment over how high or far you can lift.
Dumbbell Front Plank Arm Leg Raise Beginner Introduction
The Dumbbell Front Plank Arm–Leg Raise combines a classic top-of-push-up position with a dumbbell reach and opposite-leg lift, creating a demanding full-body stability drill. One arm guides the weight forward while the opposite leg extends back, so the body balances on the remaining hand and foot. This setup places a strong emphasis on the abs and side abs, which work together to limit arching and twisting as the limbs move.
Glutes play a major role in holding the hips level, assisted by the outer hip muscles that help control pelvic position. The front of the shoulders and the muscles along the side of the rib cage guide the reaching arm and support the shoulder joint, while the back and lower back contribute to a steady, neutral spine. Compared with a regular plank, this variation places greater stress on shoulder stability, balance, and anti-rotation strength, rewarding slow, deliberate movement, consistent alignment, and a comfortable, controlled range of motion.