Leg Lift Plank

Leg Lift Plank on Yoga Mat

How to Leg Lift Plank

You Should Feel This: Abs

Exercise Families: Plank

Trainer: Ashley Steele


  1. Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet. Brace your abdominals and ensure that your spine remains in a neutral position.

  2. Tighten your glutes to lift one leg several inches off the floor, pause briefly, and return your leg to the ground with control. Repeat with the movement with the opposite leg and continue alternating for the specified amount of time.

  3. Be sure to maintain proper spinal positioning as you hold the plank, breathing deeply throughout.

  4. Leg lift planks primarily strengthen your core muscles including your transverse abdominus, rectus abdominals, and obliques; but because they involve your full body to hold the position, you also engage your arms, glutes, and more.

Alternative Exercises:

Plank  Glute Pulse

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