SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Alternating Plank Row Leg Raise | Illustrated Exercise Guide

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 to plank position.

From the Shop

Monthly Membership
Monthly Membership

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.

Alternating Plank Row Leg Raise 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 exercise 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:

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

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …

8-Week Beginner Challenge
Lifestyle & Fitness
Join us for this Beginner Challenge and start building a positive daily routine through exercise, conscious eating, and a healthy lifestyle!
JOIN US!

Join The Team!

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

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat 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.

  • Email
  • Pinterest
  • YouTube

Join The Team!

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

8-Week Beginner Challenge

Lifestyle & Fitness

Join us for this Beginner Challenge and start building a positive daily routine through exercise, conscious eating, and a healthy lifestyle!

JOIN US!

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Moroccan White Bean & Rice Flour Bites / @spotebi

    These Moroccan White Bean & Rice Flour Bites are budget, … [Read More...]

    Grilled Chicken & Veggies Low-Carb Summer Salad / @spotebi

    Salads have a reputation for being rather basic, but this grilled … [Read More...]

    5-Minute Gut-Healing Miso Spread Recipe / @spotebi

    Millions of Japanese start the day with a warming bowl of miso soup … [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

    Workout Plans

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2022 Spotebi - All rights reserved