Plank Leg Lifts | Illustrated Exercise Guide

Primary muscles: Core
Secondary muscles: Glutes, hamstrings, quads
Equipment: No equipment

PLANK LEG LIFTS INSTRUCTIONS

1. Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders and your feet hip-width apart.
2. Lift your left leg to a 45-degree angle and hold.
3. Switch legs and repeat.

PROPER FORM AND BREATHING PATTERN

Keep your core tight, your glutes engaged, maintain your back flat and your hips level. Lift your leg, being careful not to arch your back, and hold for as long as you can. Breathe in as you lower the leg and return to the plank position.

EXERCISE BENEFITS

The plank leg lifts is a full body exercise you can do anywhere, that trains your core, legs, glutes, and shoulders. This exercise strengthens and tones your whole body, improves your posture and stability, trims down body fat and boosts your metabolism.

DEMONSTRATION

SETS AND REPS

Start with regular planks and side planks first to improve core strength. Once you’ve acquired proper exercise form, add 2 or 3, 30 second to 1 minute sets of plank leg lifts to your core or full body circuits.

CALORIES BURNED

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

RELATED CORE EXERCISES

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Dumbbell plank rotation
Superman
Knee hugs
Frog crunches

WORKOUT ROUTINES