Inchworm And Plank Leg Lift

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Hinge at the hips and reach down to place your hands on the floor in front of your feet.
3. Keep your legs as straight as possible, allowing only a slight bend in the knees if your hamstrings are tight.

How to do it

1. Walk your hands forward one at a time until you reach a high plank position with your shoulders stacked directly over your wrists.
2. Exhale and lift your right leg toward the ceiling by squeezing your glute, keeping the leg straight and hips square to the floor.
3. Lower the right leg and repeat the lift with the left leg, maintaining a rigid core throughout.
4. Inhale as you walk your hands back toward your feet and return to a full standing position.

Form checklist

• Keep your core braced to prevent your lower back from arching during the leg lift.
• Avoid rocking your hips side-to-side when transitioning between legs.
• Maintain a straight line from your head to your heels while in the plank.
• Push the floor away through your palms to keep your shoulder blades active and stable.

Pro tips

• Focus on driving through the heel during the leg lift to maximize glute activation rather than just swinging the leg up.
• Pause for one second at the peak of each leg lift to challenge your anti-rotational core strength.

Make it harder

• Add a push-up at the bottom of the inchworm before performing the leg lifts.
• Perform the leg lifts with a 3-second hold at the top to increase time under tension for the glutes and core.

Frequently asked

What muscles does the inchworm and plank leg lift work?

The inchworm and plank leg lift primarily targets the abs, deltoids, hamstrings, obliques, and pectorals, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the inchworm and plank leg lift?

The inchworm and plank leg lift requires no equipment — just your body weight.

Is the inchworm and plank leg lift good for beginners?

The inchworm and plank 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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