Front Plank With Arm And Leg Lift Push-Up Position

Muscles worked

Setup

1. Start in a high plank (push-up) position with your hands directly under your shoulders and feet hip-width apart.
2. Engage your core, squeeze your glutes, and ensure your body forms a straight line from head to heels.
3. Position your gaze slightly ahead of your hands to maintain a neutral neck and spine.

How to do it

1. Simultaneously lift your right arm straight forward and your left leg straight back until they are parallel to the floor.
2. Exhale as you lift, holding the top position for 1-2 seconds while focusing on keeping your hips and shoulders square to the ground.
3. Inhale as you slowly lower both limbs back to the starting position with controlled tempo.
4. Repeat the movement by lifting the left arm and right leg, alternating sides for the duration of the set.

Form checklist

• Keep hips level; do not let the pelvis rotate or tilt toward the floor as you lift your limbs.
• Avoid arching your lower back; maintain a braced core by pulling your belly button toward your spine.
• Keep the supporting arm locked out and push the floor away to engage the shoulder stabilizers.
• Ensure the lifted leg stays straight by squeezing the glute and quadriceps.

Pro tips

• Imagine a glass of water resting on your lower back; your goal is to move your limbs without spilling a drop.
• Focus on 'reaching' long through your fingertips and heel rather than lifting high to prioritize spinal alignment over range of motion.

Make it harder

• Increase the hold at the top of each rep to 5-10 seconds to maximize time under tension and stability demand.
• Narrow your foot stance until your feet are touching to decrease your base of support and further challenge your balance.

Frequently asked

What muscles does the front plank with arm and leg lift push-up position work?

The front plank with arm and leg lift push-up position primarily targets the abs, erector spinae, hamstrings, lats, obliques, and trapezius, and also works the biceps, forearms, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the front plank with arm and leg lift push-up position?

The front plank with arm and leg lift push-up position requires no equipment — just your body weight.

Is the front plank with arm and leg lift push-up position good for beginners?

The front plank with arm and leg lift push-up position is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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