Front Plank with Leg Lift
Expert Advice
Focus on keeping your core tight and avoid lifting your leg too high, which can cause lower back strain.
How-to-do Steps
- Start in a front plank position on your forearms and toes.
- Tighten your core and lift one leg off the ground, keeping it straight.
- Hold for a moment, then lower it back down to the starting position.
- Repeat with the other leg.
- Continue alternating legs for the desired number of repetitions.
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Muscles Worked
Front Plank with Leg Lift 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
Shoulders15%
Calves15%
Hamstrings15%
Chest10%
Quads5%
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 Leg Lift work?
Front Plank with Leg Lift primarily targets the Glutes, Abs. Secondary muscles involved include Shoulders, Calves, Hamstrings, Chest, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Front Plank with 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 Leg Lift suitable for beginners?
Front Plank with 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.
