Front Plank with Arm and Leg Lift

Expert Advice

Maintain a straight line from head to heels throughout the exercise to prevent your hips from sagging or piking up.

How-to-do Steps

Start in a standard plank position with your forearms on the ground and your body in a straight line.
Raise your right arm and left leg simultaneously, keeping your body as stable as possible.
Lower your arm and leg back to the plank position.
Repeat with the opposite arm and leg.
Continue alternating for the desired number of repetitions.

Track Front Plank with Arm and Leg Lift in FitAI

Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.

Start Free

Muscles Worked

Front Plank with Arm and Leg Lift primarily targets the Glutes, Abs, Lats, Shoulders, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Glutes15%

Abs15%

Lats15%

Shoulders15%

Secondary

Calves10%

Hamstrings10%

Chest10%

Quads5%

Triceps5%

Equipment

Body Weight

Exercise Type

Strength

Sets & Reps Guidance

Beginner3 x 10-12

Intermediate4 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Front Plank with Arm and Leg Lift work?

Front Plank with Arm and Leg Lift primarily targets the Glutes, Abs, Lats, Shoulders. Secondary muscles involved include Calves, Hamstrings, Chest, Quads, Triceps. It is classified as a Strength exercise performed with Body Weight.

How many sets and reps should I do for Front Plank with Arm and Leg Lift?

For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Front Plank with Arm and Leg Lift suitable for beginners?

Front Plank with Arm and Leg Lift is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.