Plank Leg Extension Pulses | Illustrated Exercise Guide

Primary muscles: Core, glutes
Secondary muscles: Hamstrings, quads, hips, shoulders, arms
Equipment: No equipment

Plank Leg Extension Pulses Instructions

1. Start in a plank position with your body in a straight line, your hands under your shoulders, and your feet shoulder-width apart.
2. Extend your left leg back and lift it as high as you can without arching your back.
3. Lower the leg only a few inches and start pulsing it up and down.
4. Return to the starting position, switch legs, and repeat.

Proper Form And Breathing Pattern

Keep your back flat, tighten the core and maintain your spine, head, and neck in a neutral position and aligned. Breathe in as you extend your leg back and then breathe out as you pulse.

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Exercise Benefits

The plank leg extension pulses is a great exercise to tighten the core and strengthen the glutes, hips, and thighs. This exercise also improves posture and balance and increases muscle explosiveness.

Plank Leg Extension Pulses Demonstration

Sets And Reps

Practice doing plank bird dogs and plank leg lifts first. Once you’re comfortable with your form, do 2 or 3, 15 to 30-second sets of the plank leg extension pulses on each side.

Calories Burned

To calculate the number of calories burned doing the plank leg extension pulses, 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:
Reverse lunge medicine ball overhead press
Knee and elbow press up
Chest fly glute bridge
Shoulder squeeze reverse lunge

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