Plank Leg Lifts (How To, Muscles Worked, Benefits)

Front Plank with Leg Lifts is a core stability exercise that builds anti-extension strength while adding a unilateral challenge by lifting one leg at a time.

This variation increases glute activation and forces the core to resist rotation and extension, making your plank work more dynamic and effective.

Primary Muscles Worked: Core (Rectus Abdominis, Transverse Abdominis)
Secondary Muscles Worked: Glutes, Shoulders, Lower Back
Equipment Needed: None (mat optional for comfort)

How To Do a Plank with Leg Lifts

Step-by-Step Instructions

Set-Up:
- Get into a forearm plank position: elbows under shoulders, forearms on the ground, and body in a straight line from head to heels.
- Engage your core, squeeze your glutes, and keep your hips level.
Execution:
- While maintaining your plank, lift your right leg a few inches off the ground, keeping it straight and toes pointed down.
- Hold for 1–2 seconds, then lower it back to the ground with control.
- Switch to the left leg and repeat, alternating sides.
Tips for Proper Form:
- Keep hips square and avoid tilting or rotating as you lift your leg.
- Don’t arch your back—keep your core braced and glutes engaged.
- Lift your leg only as high as you can while maintaining good plank position.

Key Benefits

Increases core stability under unilateral load.
Strengthens glutes and improves hip stability.
Makes plank work more challenging without equipment.

Modifications and Variations

Easier Option:
- Perform the movement with knees on the ground in a modified plank.
- Reduce the leg lift height to maintain control.
Harder Option:
- Hold the leg lift for 3–5 seconds per rep.
- Add ankle weights for additional resistance.
- Combine with arm lifts for a plank bird-dog variation.

Common Mistakes

Hips Rotating or Tilting: Keep hips level to fully engage your core.
Arching Lower Back: Maintain a neutral spine with core braced.
Lifting Leg Too High: Only lift as high as you can while maintaining proper plank alignment.

Reps and Sets Recommendations

For Core Stability: 3–4 sets of 8–12 lifts per leg with 1–2 second holds.
For Endurance: 3 sets of 20–30 seconds of alternating leg lifts.
As Part of a Core Circuit: Combine with side planks or dead bugs for a complete session.

Plank Leg Lift Alternatives

Whether you simply can’t do Plank Leg Lifts or you’re just looking for some variety, here are a couple of alternatives you may be able to use as a substitute.

Bird Dogs

Bird Dogs is a very similar exercise that also works the core and glutes. The main difference being the movement is done on all fours (hands and knees) instead of from a plank position.

If you feel you’re inability to hold the plank is not allowing you to work your glutes properly with Plank Leg Lifts, then Bird Dogs might be the perfect solution.

Glute Bridges

Glute Bridge is another great movement that targets the glutes. This would be one of my first suggestions if a hand, wrist or elbow injury is preventing you from being able to put weight on your arms for a plank.

Glute Bridges are done with your back on the floor and then driving your hips up and engaging your glutes.