Plank Leg Raises
Plank Leg Raises Exercise Description
Plank Leg Raises are a forearm plank with alternating hip extension. The objective is to keep a stable, neutral spine and level pelvis while one leg moves, challenging the trunk to resist extension and rotation. The anterior core (rectus abdominis and transverse abdominis) and obliques provide anti-movement stability, while the gluteus maximus and hamstrings of the lifting leg perform the motion. The shoulder complex—especially the serratus anterior and rotator cuff—stabilizes the upper body as you press the forearms into the floor. Because removing a foot narrows your base of support, this variation increases demand on lumbopelvic control and glute engagement compared to a standard plank. Lift only to body line without spinal motion; emphasize smooth control over height.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus
- Stabilizing Muscles: External Obliques, Infraspinatus, 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: Female
How To Do The Plank Leg Raises Exercise
‘- Set up in a forearm plank: elbows under shoulders, forearms parallel, toes tucked.
– Form a straight line from head to heels; keep neck neutral and eyes down.
– Press the floor away to “lock in” the shoulders; keep shoulder blades wide, ribs down.
– Brace the abdominal wall; keep the pelvis level without tipping or rotating.
– Squeeze both glutes to set the hips.
– Keeping the knee straight and toes pointing down, raise one leg by extending the hip until the heel reaches body line.
– Do not arch the lower back or let the hips hike, drop, or twist.
– Pause briefly with level hips; breathe steadily.
– Lower the leg with control to the starting position.
– Alternate legs while maintaining the same plank alignment throughout.
– If alignment breaks, reset the plank before continuing.
Plank Leg Raises Tips
‘- Set up with elbows directly under shoulders and forearms parallel on the floor.
– Hold a straight line from head to heels, keeping your neck neutral and eyes down.
– Press the floor away with your forearms to “lock in” the shoulders and keep shoulder blades wide.
– Keep ribs down and brace the abdominal wall to maintain a neutral, stable spine.
– Squeeze both glutes before lifting a leg to help set and stabilize the hips.
– Raise the leg by extending the hip with a straight knee and toes pointing down.
– Lift only until the heel reaches body line, avoiding any spinal motion.
– Do not let the lower back arch or the hips hike, drop, or twist as the leg moves.
– Pause briefly at the top with level hips and breathe steadily.
– Alternate legs while maintaining plank alignment, and reset the plank if your alignment breaks.
Plank Leg Raises Beginner Introduction
Plank Leg Raises blend a low plank on the forearms with a controlled leg lift to challenge balance and total-body stability. The body stays long and straight from head to heels while one foot leaves the floor, so the middle of the body has to work hard to prevent arching, sagging, or twisting. Because support is shared between the forearms and just one leg at a time, this variation adds an extra stability demand compared to a regular plank and highlights steady, deliberate movement over how high the leg goes.
This exercise emphasizes the abs and side abs as they resist unwanted motion through the midsection, while the glutes and the back of the thigh of the lifting leg drive the movement. The shoulders and the muscles around the rib cage help anchor the upper body, and the small muscles around the shoulder joint assist in keeping the upper back firm against the floor’s pressure. Together, these elements place a strong focus on controlled hip movement, a quiet spine, and smooth transitions from leg to leg.