Inchworm and Plank Leg Lift

Expert Advice

Keep your core tight and back straight during the inchworm and when lifting your legs in the plank position to maintain proper form and maximize muscle engagement.

How-to-do Steps

Stand with your feet hip-width apart.
Bend at the waist and place your hands on the floor in front of your feet.
Walk your hands forward until you are in a plank position.
Lift one leg off the ground, keeping it straight, and hold for a second.
Lower the leg back to the plank position and repeat with the other leg.
Walk your hands back towards your feet and stand up to return to the starting position.
Repeat for the desired number of repetitions.

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Muscles Worked

Inchworm and Plank Leg Lift primarily targets the Quads, Hamstrings, Glutes, Abs, Triceps, Lats, Shoulders, Chest, Biceps, Forearms, Traps, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Quads10%

Hamstrings9%

Glutes9%

Abs9%

Triceps9%

Lats9%

Shoulders9%

Chest9%

Biceps9%

Forearms9%

Traps9%

Equipment

Body Weight

Exercise Type

Cardio

Sets & Reps Guidance

Beginner3 x 20s

Intermediate3 x 30s

Advanced4 x 45s

Frequently Asked Questions

What muscles does Inchworm and Plank Leg Lift work?

Inchworm and Plank Leg Lift primarily targets the Quads, Hamstrings, Glutes, Abs, Triceps, Lats, Shoulders, Chest, Biceps, Forearms, Traps. It is classified as a Cardio exercise performed with Body Weight.

How many sets and reps should I do for Inchworm and Plank Leg Lift?

For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.

Is Inchworm and Plank Leg Lift suitable for beginners?

Inchworm and Plank Leg Lift 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.