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.

From the Shop

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.

Plank Leg Lifts 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

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 …