Low Plank Leg Raise
Low Plank Leg Raise Exercise Description
The Low Plank Leg Raise is a forearm plank variation that trains core stability while adding single‑leg hip extension. Your rectus abdominis, transverse abdominis, and obliques work isometrically to keep a neutral spine and level pelvis as one leg lifts. The gluteus maximus of the moving leg provides the lift, with the hamstrings assisting; the contralateral hip abductors help prevent the hips from dropping or rotating. Shoulder and scapular stabilizers support the upper body as you press the forearms into the floor. The goal is precise lumbopelvic control—lifting from the hip without arching the lower back or shifting through the torso—making this a focused anti‑extension and anti‑rotation core drill.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: External Obliques, Gluteus Medius, 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: Rotational
- Muscle Position: Posterior
- Gender: Male
How To Do The Low Plank Leg Raise Exercise
‘- Set up in a low plank: forearms on the floor, elbows stacked under shoulders, forearms parallel; legs straight, feet hip‑ to shoulder‑width.
– Create a long line from head to heels. Keep neck neutral, ribs down, and pelvis in neutral (no excessive tuck or arch). Gently brace the abdomen.
– Press the forearms into the floor and slightly protract the shoulder blades without shrugging.
– Squeeze both glutes. Keeping the knee straight, exhale and lift one leg by extending at the hip a few inches—stop when the glute engages; avoid lumbar extension.
– Keep hips square to the floor and pelvis level; do not let the torso rotate or the working-side hip hike.
– Lower the leg with control, maintain even pressure through both forearms, and repeat on the other side with steady breathing.
– Use a wider foot stance if needed to help resist rotation while maintaining clean alignment.
Low Plank Leg Raise Tips
‘- Stack elbows directly under shoulders with forearms parallel before you start.
– Set your body in a straight line from head to heels and keep your neck neutral.
– Keep ribs down and pelvis in neutral to avoid excessive tucking or arching.
– Gently brace your abdomen before lifting the leg to support lumbopelvic control.
– Press forearms firmly into the floor and slightly protract the shoulder blades without shrugging.
– Squeeze both glutes before and during the leg lift to drive the movement from the hips.
– Keep the working knee straight and lift the leg only a few inches, stopping when you feel the glute engage.
– Avoid arching your lower back as the leg lifts; the spine stays neutral throughout.
– Keep hips square to the floor and pelvis level so the torso doesn’t rotate or the working hip hike.
– Maintain even pressure through both forearms and use a wider foot stance if needed to resist rotation.
Low Plank Leg Raise Beginner Introduction
The Low Plank Leg Raise places a classic low plank position on the forearms together with a controlled leg lift from the hip. One leg extends behind the body while the trunk stays steady, turning a familiar posture hold into a more dynamic stability challenge for the mid‑section, hips, and shoulders.
Throughout the hold, the abs and side abs work without shortening or lengthening much, creating a bracing effect that protects the lower back while the lifted leg moves. The glutes of the moving leg supply the main effort, with the back of the thigh assisting, while muscles around the opposite hip help stop the pelvis from dipping or rolling. The shoulders, chest, and upper back support the forearm base, spreading the workload across the upper body. The overall theme is fine‑tuned control of the connection between lower back and pelvis—raising the leg from the hip joint while resisting any arching, sagging, or twisting through the torso—making it a purposeful drill for anti‑extension and anti‑rotation core training.