SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
    • Legs
    • Glutes & Hip Flexors
    • Abs & Obliques
    • Shoulders
    • Biceps
    • Triceps
    • Chest
    • Back
  • Plans
    • Beginner
    • Weight Loss
    • Bikini Body
    • JumpStart
    • Vacation
    • D-Stress
    • Fine Tuning
    • SlimDown
    • SculptUp
  • Workouts
    • Videos
    • Warm Up
    • Full Body
    • Upper Body
    • Core
    • Lower Body
    • Cool Down
  • Calculators
    • BMI & Ideal Body Weight
    • BMR & Calories per Day
    • Fitness Test
    • Lean Body Mass & Body Fat Percentage
    • Macros & Calorie Intake for Weight Loss
    • Resting & Recovery Heart Rates
  • Lifestyle
    • Yoga Poses
    • Yoga Flows
    • Pantry Essentials
    • Recipes
    • Freebies
    • Motivation
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Alternating Plank Row Leg Raise | Illustrated Exercise Guide

Share on Facebook Share
Share on TwitterTweet
Share on Pinterest Share
Send email Mail

Alternating plank row leg raise exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/alternating-plank-row-leg-raise/

Primary muscles: Core, upper back
Secondary muscles: Shoulders, arms, legs, glutes
Equipment: Dumbbells

ALTERNATING PLANK ROW LEG RAISE INSTRUCTIONS

1. Get into a plank position, with your hands under your shoulders, your feet a little wider than hip-width apart, and hold a dumbbell in each hand.
2. Pull the right dumbbell toward your waistline, squeeze the shoulder blades and then repeat on the left side.
3. Lift your right leg as high as you can without arching your back, hold for one second and then repeat with the left leg.
4. Repeat steps 2 and 3 until the set is complete.

PROPER FORM AND BREATHING PATTERN

Lock your wrists to protect the joints, keep your core tight, engage your glutes and maintain your body in a straight line. Breathe out as you pull the dumbbells toward the waistline and breathe in as you lower the legs to return into plank position.

EXERCISE BENEFITS

The alternating plank row leg raise is a full body exercise that trains your core, glutes, shoulders, arms and legs. This challenging move strengthens and tones your whole body, improves stability and posture, blasts calories and boosts your overall conditioning.

DEMONSTRATION

Alternating plank row leg raise exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/alternating-plank-row-leg-raise/

SETS AND REPS

To practice proper exrcise form, start with the bent over row and plank leg lifts. Once you’re comfortable, pair both moves and add 2 or 3, 30 second to 1 minute sets of the alternating plank row leg raise to your full body circuits.

CALORIES BURNED

To calculate the number of calories burned doing the alternating plank row leg raise, enter your weight and the duration of the exercise:

Join us on Facebook and be the first to know about our latest updates and exclusive offers. Share your progress with us and inspire others!

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
V sit curl press
Alternating lunge front raise
Double leg donkey kicks
Butterfly dips

WORKOUT ROUTINES


  • At Home High Intensity Routine / @spotebi


  • Complete Full Body Workout / @spotebi


  • Whole Body Fat Burning Circuit / @spotebi


  • Strength And Cardio Bodyweight Routine / @spotebi

Share on Facebook Share
Share on TwitterTweet
Share on Pinterest Share
Send email Mail
New Year's Challenge
beginner + intermediate
The start of a New Year is the perfect opportunity to implement some of those important lifestyle changes you always wanted to make. Join us for the New Year's Challenge and start building a solid foundation for self-improvement so that you can reach your full potential!
LEARN MORE

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown plan for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Weight Loss Edition / @spotebi

    Weight Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

New Year’s Challenge

beginner + intermediate

LEARN MORE

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • From The Shop

    • The 5-5-5 Tabata Edition / @spotebi
    • The Beginner Edition / @spotebi
    • The Bikini Body Edition / @spotebi
    • The Weight Loss Edition / @spotebi
    • The Traveling Edition / @spotebi
    • The JumpStart Edition / @spotebi
    • The D-Stress Edition / @spotebi

    Latest Recipes

    Cauliflower and Lentil Dal with Easy Curry Paste

    Delicious, vegan, cheap and healthy – this cauliflower and lentil dal … [Read More...]

    Roasted Tomato & Caramelized Onion Tart with Melted Mozzarella

    Starting a diet can be daunting, and one of the biggest diet mistakes … [Read More...]

    Gluten-Free & Sugar-Free Crunchy Carob Cookies

    Carob flour or powder is a great cacao alternative that's made from … [Read More...]

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Latest Video

    Workout Plans

    4-Week JumpStart Workout Plan For Women

    4-Week JumpStart Workout Plan For Women

    4-Week D-Stress Workout Plan For Women

    4-Week D-Stress Workout Plan For Women

    What Others Are Saying

    Deborah

    I just completed 4 weeks of the weight loss plan. I cannot believe how much my body has changed in...

    Deborah

    2016-11-07T16:17:38+00:00

    Deborah

    I just completed 4 weeks of the weight loss plan. I cannot believe how much my body has changed in such a short period of time. I am wearing clothes that I couldn't fit in a year ago. A week before my 57th birthday - I am pretty damn happy!
    https://www.spotebi.com/testimonials/deborah/

    Angelica

    I just want to say Thank You for making the website! I love it and it has helped me achieve...

    Angelica

    2017-03-06T17:19:35+00:00

    Angelica

    I just want to say Thank You for making the website! I love it and it has helped me achieve my fitness goals. It is truly the best site I have come across I love everything about it thanks!!!!
    https://www.spotebi.com/testimonials/angelica/

    Amy

    Your site has literally brought me to tears. Maybe I can do this after all! I have been searching for...

    Amy

    2017-03-06T17:21:54+00:00

    Amy

    Your site has literally brought me to tears. Maybe I can do this after all! I have been searching for a workout plan to get started and everything is right here! Thank you so much for all of the amazing information that you have nested in such a well thought-out and elegant site. It is very, very appreciated.
    https://www.spotebi.com/testimonials/amy/

    Niki

    I have just discovered this website and it is really wonderful! The whole aesthetic is really clean and chic and...

    Niki

    2017-03-06T17:24:22+00:00

    Niki

    I have just discovered this website and it is really wonderful! The whole aesthetic is really clean and chic and it's definitely got the feeling of support and encouragement for women to get fit not that of body shaming like some other websites.
    https://www.spotebi.com/testimonials/niki/

    Tiffani

    I absolutely love your site. I discovered it on Pinterest and as I dug into the workouts and plans I...

    Tiffani

    2017-03-23T15:40:13+00:00

    Tiffani

    I absolutely love your site. I discovered it on Pinterest and as I dug into the workouts and plans I couldn't believe that I hadn't heard of it before! It empowers women with limited resources and time to complete awesome workouts from home with very little equipment ;) thank you! I have already recommended your site to several of my friends and family.
    https://www.spotebi.com/testimonials/tiffani/

    Nadine

    I would just like to commend the whole of Spotebi, the whole team, with how wonderful this site is! I...

    Nadine

    2016-09-23T15:26:27+00:00

    Nadine

    I would just like to commend the whole of Spotebi, the whole team, with how wonderful this site is! I love how clean, crisp, and fresh everything looks! The workouts are also really killer!
    https://www.spotebi.com/testimonials/nadine/

    Keri

    This site is an AMAZING resource! Thank you so much!

    Keri

    2016-09-23T15:24:12+00:00

    Keri

    This site is an AMAZING resource! Thank you so much!
    https://www.spotebi.com/testimonials/keri/

    Leslie

    I just found you all this summer and recently completed your 4 week weigh loss plan. I am so grateful...

    Leslie

    2016-09-23T15:22:13+00:00

    Leslie

    I just found you all this summer and recently completed your 4 week weigh loss plan. I am so grateful to have found your website! Keep up the great work!
    https://www.spotebi.com/testimonials/leslie/

    Cheri

    Your website is the best! I am so impressed. I've been using apps and websites for fitness ideas and motivation...

    Cheri

    2016-08-31T09:48:33+00:00

    Cheri

    Your website is the best! I am so impressed. I've been using apps and websites for fitness ideas and motivation for years and yours is the best one I've found. Thank you so much! I love Spotebi forever!
    https://www.spotebi.com/testimonials/cheri/

    Leah

    I bought the weight loss bundle and I LOVE IT! I never had such amazing results in such a short...

    Leah

    2016-09-23T14:42:17+00:00

    Leah

    I bought the weight loss bundle and I LOVE IT! I never had such amazing results in such a short period of time. I've been doing your workouts for 4 weeks now and my body is totally transformed! Thank you Spotebi!
    https://www.spotebi.com/testimonials/leah/

    Katrina

    Your site is awesome and inspiring :) I just really wanted to tell someone how much I love your site...

    Katrina

    2016-09-24T11:50:54+00:00

    Katrina

    Your site is awesome and inspiring :) I just really wanted to tell someone how much I love your site and how much your site helps me exercise and stay healthy. With the routines, the timer and the playlist ready for me, I literally throw on shoes and workout clothes and get moving! Thank you!!!
    https://www.spotebi.com/testimonials/katrina/

    Marie-Eve

    I feel very empowered by your website, the design is sophisticated and minimal and the exercises are fun and well...

    Marie-Eve

    2016-09-24T11:52:34+00:00

    Marie-Eve

    I feel very empowered by your website, the design is sophisticated and minimal and the exercises are fun and well presented.
    https://www.spotebi.com/testimonials/marie-eve/

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • YouTube

    Copyright © 2019 Spotebi - All rights reserved