Alternate One Leg Raise Plank
Expert Advice
Ensure your body is in a straight line from head to heels and avoid sagging hips to maintain proper form and target the core muscles effectively.
How-to-do Steps
- Start in a standard plank position with your forearms on the ground and your body in a straight line.
- Engage your core and glutes to keep your body stable.
- Slowly raise your right leg off the ground, keeping it straight.
- Hold the raised position briefly, then lower your leg back to the starting position.
- Repeat the movement with your left leg, alternating legs with each repetition.
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Muscles Worked
Alternate One Leg Raise Plank primarily targets the Glutes, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes20%
Abs20%
Secondary
Shoulders20%
Hamstrings20%
Chest10%
Quads10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Alternate One Leg Raise Plank work?
Alternate One Leg Raise Plank primarily targets the Glutes, Abs. Secondary muscles involved include Shoulders, Hamstrings, Chest, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Alternate One Leg Raise Plank?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Alternate One Leg Raise Plank suitable for beginners?
Yes, Alternate One Leg Raise Plank is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
