Plank With Leg Raises
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The Plank With Leg Raises is a bodyweight strength exercise that builds on the standard plank by adding dynamic leg lifts, targeting the core for enhanced stability and endurance. It primarily works the abs, including rectus abdominis, obliques, and transverse abdominis, while also engaging the glutes, hips, and shoulders. Ideal for athletes, fitness enthusiasts, or anyone seeking to improve anti-extension core strength and posture without equipment.
How to Perform Plank With Leg Raises
- 1Start in a forearm plank position: elbows directly under shoulders, forearms on the ground, legs extended straight back with feet hip-width apart, body forming a straight line from head to heels.
- 2Engage your core by pulling your belly button toward your spine and squeezing your glutes.
- 3Inhale to prepare, then exhale as you lift your right leg 6-12 inches off the ground, keeping it straight and toes pointed.
- 4Hold the leg raise for 1-2 seconds at the top, maintaining a neutral spine with no hip rotation or sagging.
- 5Inhale as you lower your right leg back to the starting position with control.
- 6Exhale as you repeat the raise with your left leg, keeping hips level and stable.
- 7Continue alternating legs for desired reps or time (e.g., 8-12 per side), breathing steadily.
- 8Key form tips: Keep your hips square to the ground—avoid piking or dipping; maintain a tight core throughout to protect your lower back. Common mistakes: arching the back, rushing the movement, or letting hips sway side-to-side.
