Alternate Single Leg Raise Plank
Alternate Single Leg Raise Plank Exercise Description
The Alternate Single Leg Raise Plank is a plank variation that challenges hip extension strength while maintaining full-body stability. You’ll hold a solid plank and lift one straight leg at a time, emphasizing the gluteus maximus with hamstrings assisting. The trunk remains quiet—abdominals (rectus abdominis and transverse abdominis) and obliques resist lumbar extension and pelvic rotation to keep a neutral spine. Shoulders and scapulae stabilize isometrically, especially the anterior deltoid and serratus anterior as you “push the floor away.” The goal is crisp hip motion without letting the low back arch or the hips twist.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head
- Stabilizing Muscles: Deltoid - Anterior, External Obliques, Rectus Abdominis, Serratus Anterior, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Alternate Single Leg Raise Plank Exercise
‘- Set up in a forearm plank: elbows under shoulders, forearms parallel, hands relaxed, feet hip-width.
– Create a long line from head to heels; keep neck neutral with eyes toward the floor.
– Press forearms into the ground to protract and stabilize the scapulae; avoid shrugging.
– Brace the abs gently, draw ribs down, and maintain a slight posterior pelvic tilt to prevent lumbar extension.
– Without shifting, straighten both knees; keep legs long and toes of the supporting foot tucked.
– Exhale lightly and lift one leg by extending the hip only 2–6 inches; keep the knee straight and foot in line with the body.
– Keep pelvis level—no tilting or rotating; stop if the low back wants to arch.
– Lower the leg under control to the start position.
– Alternate sides with the same controlled motion and steady breathing.
– Avoid lifting the leg high, rocking forward/back, or letting the core soften.
Alternate Single Leg Raise Plank Tips
‘- Set your elbows directly under your shoulders with forearms parallel and hands relaxed.
– Position your feet about hip-width apart to help maintain a stable base.
– Form a straight line from head to heels and keep your neck neutral with eyes on the floor.
– “Push the floor away” by pressing your forearms down to protract and stabilize your scapulae; don’t shrug.
– Gently brace your abs, draw the ribs down, and use a slight posterior pelvic tilt to prevent your low back from arching.
– Keep both knees straight and legs long, with the toes of the supporting foot tucked as you lift.
– Lift the working leg only 2–6 inches by extending at the hip, keeping the knee straight and foot in line with your body.
– Keep your pelvis level without tilting or rotating; stop if you feel your low back start to arch.
– Alternate legs with the same controlled, quiet trunk, avoiding lifting too high, rocking, or letting your core soften.
Alternate Single Leg Raise Plank Beginner Introduction
In the Alternate Single Leg Raise Plank, the body holds a strong plank while one leg moves at a time. This creates a blend of stability and controlled motion, where the hips provide the movement and everything else stays steady. The lifted leg works the glutes with help from the back of the thigh, while the supporting side maintains contact with the ground. At the same time, the midsection stays braced, with the abs and side abs helping the lower back stay supported and the pelvis from wobbling.
Because the body is resting on the forearms and feet, the shoulders and the muscles around the shoulder blades and ribcage play a major role as well. They support the upper body in a firm, static hold while the legs alternate in a small, precise lift. The overall emphasis is on smooth hip extension, a stable spine, and even hips, turning a familiar plank position into a more dynamic challenge for the core and glutes.