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Front Plank with Leg Lift

Step by step instructions, muscle activation and variants for the Front Plank with Leg Lift.

MediumAbsGlutes

About this exercise

A core stability exercise that adds a unilateral challenge to the standard forearm plank by lifting one leg at a time. The leg lift increases demand on the glutes, lower back, and the stabilizing muscles of the core, requiring you to resist rotation and extension under load.

How to Perform

  • Start in a forearm plank position with elbows directly under your shoulders and body forming a straight line
  • Brace your core, squeeze your glutes, and keep your hips level throughout the movement
  • Slowly lift one leg off the floor, keeping the knee straight and foot flexed
  • Raise the leg until it is roughly parallel to the floor without allowing your hips to rotate or rise
  • Hold the elevated position for 1–2 seconds while maintaining a neutral spine
  • Lower the leg back to the floor in a controlled manner
  • Alternate legs for the desired number of reps or hold for time on each side

Muscle Activation

Primary
AbsGlutes
Secondary
HamstringsCoreFront shouldersUpper chestMiddle chestObliquesOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Front Plank with Leg Lift

The Front Plank with Leg Lift 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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