Plank Leg Lifts
Plank leg lifts are a fantastic way to strengthen your core while also training your glutes and hamstrings. This exercise combines the stability of a plank with the added challenge of leg movements, making it an excellent addition to your fitness routine.
Execution
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1
Begin in a standard plank position with your elbows directly under your shoulders and your body in a straight line from your head to your heels.
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2
Engage your abdominal muscles to stabilize your core.
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3
Slowly lift one leg approximately 15 to 20 centimeters off the ground while keeping your leg straight.
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4
Hold this position for a few seconds, then slowly lower your leg back to the starting position.
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5
Repeat the movement with the other leg.
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6
Perform 10 repetitions per leg and try to complete 3 sets.
Benefits
- Improves core stability and strength.
- Helps develop better balance and posture.
- Increases muscle activity in the glutes and hamstrings.
- May help reduce back pain by strengthening the core and lower back.
Common Mistakes
- ! Allowing your hips to sag; keep your body in a straight line.
- ! Performing the movements too quickly; focus on movement quality with controlled lifts.
- ! Extending your neck; keep your neck in a neutral position by directing your gaze toward the ground.
Primary Muscles
This exercise primarily targets the rectus abdominis, obliques, and the muscles in your lower back. The gluteus maximus, hamstrings, and shoulder muscles are also trained.
Possible Alternatives
- If the standard plank leg lift is too challenging, start with a knee plank, keeping your knees on the ground.
- For an extra challenge, add an ankle weight to your leg during the lifts.
- Try the side plank leg lift for variety and to engage the side abdominal muscles more.
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