Front Plank with Arm and Leg Lift (push-up position)
Expert Advice
Engage your core and glutes to keep your body stable and prevent rocking during the lifts.
How-to-do Steps
- Begin in a push-up position with your hands under your shoulders and your body forming a straight line from head to heels.
- Lift your right arm forward and left leg up, keeping your body as still as possible.
- Return to the starting position and repeat with the left arm and right leg.
- Alternate the arm and leg lifts for the desired number of repetitions.
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Muscles Worked
Front Plank with Arm and Leg Lift (push-up position) primarily targets the Glutes, Hamstrings, Quads, Calves, Abs, Lats, Shoulders, Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes13%
Hamstrings13%
Quads13%
Calves13%
Abs13%
Lats13%
Shoulders13%
Traps13%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Front Plank with Arm and Leg Lift (push-up position) work?
Front Plank with Arm and Leg Lift (push-up position) primarily targets the Glutes, Hamstrings, Quads, Calves, Abs, Lats, Shoulders, Traps. 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 (push-up position)?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 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 (push-up position) suitable for beginners?
Front Plank with Arm and Leg Lift (push-up position) is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
