Low Plank Leg Raise

Muscles worked

Setup

1. Assume a forearm plank position with your elbows directly under your shoulders and your forearms parallel.
2. Position your feet hip-width apart, resting on your toes.
3. Engage your core and glutes to create a straight line from your head to your heels, ensuring your pelvis is in a neutral or slightly tucked position.

How to do it

1. Exhale and slowly lift one foot 6-10 inches off the floor by squeezing the glute, keeping the leg perfectly straight.
2. Hold the top position for one second, focusing on keeping your hips perfectly level and square to the floor.
3. Inhale as you lower the foot 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

• Do not allow your lower back to arch as you lift your leg.
• Keep your hips parallel to the floor; avoid rotating your pelvis toward the lifting side.
• Maintain tension in your shoulders by pushing your elbows into the floor to prevent sagging.
• Keep your neck neutral by looking at a spot on the floor between your wrists.

Pro tips

• Focus on 'reaching' your heel toward the back wall rather than just lifting it up to maximize glute engagement and minimize lower back involvement.
• Imagine a glass of water resting on your lower back; your goal is to move your legs without spilling a drop.

Make it harder

• Add a 3-5 second isometric hold at the top of each leg raise to increase time under tension.
• Place a mini-band around your ankles to add resistance to the hip extension phase.

Frequently asked

What muscles does the low plank leg raise work?

The low plank leg raise primarily targets the abs, erector spinae, hamstrings, and obliques, and also works the hip flexors and quadriceps as secondary muscles.

What equipment do you need for the low plank leg raise?

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

Is the low plank leg raise good for beginners?

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

Related exercises

• Front Plank To Toe TapIntermediate · abs, adductors, erector spinae, hamstrings, obliques, pectorals, and trapezius
• Front Plank With Arm And Leg Lift Push-Up PositionIntermediate · abs, erector spinae, hamstrings, lats, obliques, and trapezius
• Thoracic BridgeBeginner · abs, erector spinae, glutes, hamstrings, and obliques
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques