Exercise guide
Front Plank With Arm And Leg Lift
- Intermediate
- Compound
- Timed hold
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This advanced core stability exercise challenges the entire posterior chain and anterior core by reducing points of contact, forcing the body to resist rotation and extension. It builds exceptional functional strength and balance by engaging the glutes, shoulders, and deep abdominal muscles simultaneously.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a forearm plank position with your elbows directly under your shoulders and feet hip-width apart.
- Engage your core and squeeze your glutes to create a straight line from your head to your heels.
- Fix your gaze on the floor between your forearms to maintain a neutral neck position.
How to do it
- Simultaneously lift your right arm straight forward and your left leg straight back until they are parallel to the floor.
- Exhale during the lift and hold the top position for 1-2 seconds, focusing on keeping your hips and shoulders perfectly square to the ground.
- Inhale as you slowly lower both limbs back to the starting position with total control.
- Repeat the movement using the opposite limbs (left arm and right leg) and continue alternating sides.
Form checklist
- Keep hips level; do not allow the pelvis to tilt or rotate toward the lifted leg.
- Maintain a flat lower back; avoid arching the spine as the leg lifts.
- Keep the supporting shoulder active by pushing the floor away through your elbow.
- Ensure the lifted arm and leg stay in line with the torso, not flaring out to the sides.
Pro tips
- Focus on 'length' rather than 'height'—reach your fingertips and toes toward opposite walls to maximize full-body tension.
- Imagine a glass of water resting on your lower back; your goal is to keep it from spilling by minimizing any torso sway.
Make it harder
- Perform the exercise from a high plank (push-up) position to increase the stability demand on the wrists and shoulders.
- Increase the peak hold duration to 5 seconds per rep to maximize time under tension for the deep stabilizers.
Frequently asked
- What muscles does the front plank with arm and leg lift work?
- The front plank with arm and leg lift primarily targets the abs, lats, obliques, and pectorals, and also works the deltoids, erector spinae, glutes, hamstrings, quadriceps, serratus anterior, and triceps as secondary muscles.
- What equipment do you need for the front plank with arm and leg lift?
- The front plank with arm and leg lift requires no equipment — just your body weight.
- Is the front plank with arm and leg lift good for beginners?
- The front plank with arm and leg lift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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