Alternate Single Leg Raise Plank

Muscles worked

Setup

1. Start in a forearm plank position with your elbows directly under your shoulders and your forearms parallel.
2. Position your feet hip-width apart to provide a stable base for the alternating movement.
3. Engage your core and glutes to create a straight line from your head to your heels, maintaining a neutral neck.

How to do it

1. Exhale and slowly lift one leg toward the ceiling, keeping the knee locked and the hips perfectly level.
2. Pause for one second at the top of the movement, focusing on a hard glute contraction.
3. Inhale as you lower the leg back to the starting position with a controlled, 2-second tempo.
4. Immediately repeat the movement with the opposite leg, alternating sides for the duration of the set.

Form checklist

• Keep your hips square to the floor; do not allow the pelvis to rotate as the leg lifts.
• Maintain a flat lower back; avoid arching the lumbar spine to get the leg higher.
• Push actively through your forearms to prevent your chest from sagging between your shoulder blades.
• Keep your neck neutral by looking at a point on the floor between your hands.

Pro tips

• Focus on 'reaching' your heel toward the back wall rather than just lifting up to maximize glute engagement without compromising spinal alignment.
• Imagine a glass of water resting on your lower back that you cannot spill to ensure total pelvic stability.

Make it harder

• Perform the exercise from a high plank (push-up) position to increase the stability demand on the shoulders and wrists.
• Add a 3-second isometric hold at the peak of each leg raise to increase time under tension for the glutes and core.

Frequently asked

What muscles does the alternate single leg raise plank work?

The alternate single leg raise plank primarily targets the abs, deltoids, hamstrings, and obliques, and also works the glutes and quadriceps as secondary muscles.

What equipment do you need for the alternate single leg raise plank?

The alternate single leg raise plank requires no equipment — just your body weight.

Is the alternate single leg raise plank good for beginners?

The alternate single leg raise plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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