Front Plank With Leg Lift

Muscles worked

Setup

1. Start in a forearm plank position with your elbows directly under your shoulders and forearms parallel.
2. Extend your legs straight back with your feet hip-width apart and toes tucked.
3. Engage your core, tuck your pelvis slightly, and squeeze your glutes to create a straight line from head to heels.

How to do it

1. Exhale and slowly lift one leg toward the ceiling by squeezing the glute, keeping the knee locked and the hips level.
2. Inhale as you lower the leg back to the starting position with control, avoiding any contact with the floor if possible.
3. Alternate sides by lifting the opposite leg, maintaining a steady 2-second tempo for both the lift and the lower.
4. Keep your head in a neutral position, looking at the floor between your forearms throughout the movement.

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; do not let your spine arch or your hips sag toward the floor.
• Push actively through your forearms to keep your shoulder blades spread and your chest away from the floor.
• Ensure the movement comes from the hip (glute contraction) rather than bending the knee.

Pro tips

• Focus on 'reaching' your heel toward the back wall as you lift to maximize hamstring and glute tension.
• Imagine a glass of water resting on your lower back; your goal is to move your legs without spilling a drop.

Make it harder

• Hold the leg at the peak of the lift for 2-3 seconds to increase time under tension.
• Perform the exercise from a high plank (hands under shoulders) to increase the stability challenge for the upper body.

Frequently asked

What muscles does the front plank with leg lift work?

The front plank with leg lift primarily targets the abs and obliques, and also works the biceps, deltoids, forearms, glutes, hamstrings, quadriceps, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the front plank with leg lift?

The front plank with leg lift requires no equipment — just your body weight.

Is the front plank with leg lift good for beginners?

The front plank with 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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