About this exercise
A core and glute exercise performed in a high plank position where you alternately lift one leg at a time toward the ceiling. It strengthens the core, lower back, and glutes while challenging balance and anti-rotation stability.
Alternating Single Leg Raise Plank
Step by step instructions, muscle activation and variants for the Alternating Single Leg Raise Plank.
EasyAbsGlutes
How to Perform
- Begin in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels
- Brace your core and squeeze your glutes to stabilize your hips
- Lift one leg off the floor, raising it as high as comfortable while keeping your hips level
- Hold briefly at the top, then lower the leg back to the floor with control
- Immediately lift the opposite leg and repeat
- Continue alternating legs for the desired number of repetitions
- Avoid rotating or dropping your hips as you raise each leg
Muscle Activation
Primary
AbsGlutes
Secondary
HamstringsFront shouldersUpper chestMiddle chestObliquesOuter thighs
Common Mistakes
Common mistakes content is coming soon.
About the Alternating Single Leg Raise Plank
The Alternating Single Leg Raise Plank is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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