🦵 Plank with Leg Raise

What Is This Exercise?

🦵 Plank with Leg Raise – is Plank a variation intended for core muscles. The exercise is classified as Training Methods category. Suitable for intermediate level athletes.

Primary Goal: Core stability, glutes.

📋 Step-by-Step

1. 1. Starting position: classic plank on forearms or hands.
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2. 2. Slowly lift one leg to hip height.
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3. 3. Hold for 2-3 sec. The body remains straight.
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4. 4. Slowly lower the leg. Repeat with the other leg.
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5. 5. Do not rotate your hips – they remain parallel to the floor.
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⚠️ Most Common Mistakes

• Hips rotate when lifting the leg.
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• Leg lifted too high.
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• Holding the breath.
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💪 Muscle Activation Table

🔄 How Does It Differ From the Basic Version?

Lifting one leg creates instability, forcing the deep core muscles to work more intensely. It is a progression from the classic plank – when a 60-second plank becomes easy.

✅ Correct Execution Sequence

Start from the classic forearm plank: elbows directly under the shoulders, body in one straight line from head to heels, glutes and abdomen tight, gaze directed at the floor. Breathing should be calm and even. From this position, slowly lift one leg until the foot reaches approximately hip height. Lift through the work of the gluteal and hamstring muscles, rather than simply “throwing” the leg up. Hold the leg raised for two to three seconds, then slowly lower it back. Throughout the entire exercise, the hips must remain parallel to the floor — do not rotate them to the side. Repeat with the same leg or alternately. If the classic plank is still difficult, start with a knee plank and lifting without a pause.

💪 Which Muscles Work

• Abdominal Muscles — the transverse abdominis and rectus abdominis stabilize the torso as the leg lifts off the floor.
• Glutes — are responsible for lifting the leg itself and maintaining hip level.
• Back Extensors — together with the quadratus lumborum, keep the torso straight.
• Shoulder Girdle, Chest and Triceps — work statically, maintaining the position of the upper body.
• Hamstrings — tense to keep the raised leg straight.

Compared with the classic plank, lifting one leg increases the demands on core stabilization.

📊 Sets and Reps

For beginners, three sets of five to eight raises per leg with a two- to three-second hold at the top are suitable. For intermediate athletes — three to four sets of eight to twelve raises, alternating legs. For advanced trainees, it makes sense to increase not only the repetitions but also the time: hold the leg for four to five seconds or add a short pause at the top. It is convenient to do the exercise at the end of a workout as a “core” finisher or between strength exercises as active stabilization work. Rest for thirty to sixty seconds between sets. Technique is always more important than the number of repetitions.

⚠️ Common Mistakes and Solutions

• Hip Rotation when lifting the leg — the load shifts from the torso to the lower back. Solution: lift the leg more slowly and consciously keep the pelvis parallel.
• Lifting Too High — when the lower back begins to arch. Lift only to hip height.
• Holding the Breath — increases tension and causes fatigue faster. Breathe evenly.
• Tense Neck — keep your gaze on the floor, not forward.
• Lower Back Pain — stop and return to a simpler variation or try the side plank.

🔄 Variations and Harder Variations

When the classic version becomes easy, move on to a plank on extended arms and lift the leg from there. The next step is to lift the opposite arm together with the leg, creating even greater instability. Those who want to add load can place a light weight on the calf or use a resistance band. It is important to increase difficulty gradually: first master the current variation, only then move on to a harder one. The exercise is also suitable as part of a warm-up before strength training — for two to three short sets.