Alternating Single-Leg Raise Plank
Strengthen your core with alternating leg raises in a plank. Improve stability and build a rock-solid midsection!
The Alternating Single-Leg Raise Plank mainly works the core, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Alternating Single-Leg Raise Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Glutes (gluteus maximus); Deep Core (transverse abdominis)
Alternating Single-Leg Raise Plank Variations and Alternatives
How to do the Alternating Single-Leg Raise Plank
Start in a standard plank position with your forearms on the ground and elbows aligned below the shoulders, and your body in a straight line from head to heels.
Engage your core by pulling your belly button towards your spine and tighten your glutes.
Lift your right foot off the ground, raising your leg until it is in line with your back, keeping it straight. Hold for 3 to 5 seconds.
Lower your right foot back to the starting plank position.
Now, lift your left foot off the ground and repeat the process.
Alternate raising each leg while maintaining a tight core and a neutral spine, without letting the hips sag or rotate.
Continue alternating legs for the duration of your set.
Remember to breathe normally throughout the exercise and keep your head and neck in a neutral position, eyes looking down at the ground.
Note: Ensure that your body does not sway side to side too much, and try to keep as much stability as possible through the core and pelvis through each leg raise.
Alternating Single-Leg Raise Plank FAQs
What muscles does the Alternating Single-Leg Raise Plank work?
The Alternating Single-Leg Raise Plank mainly works the core, with help from the glutes & hips. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Alternating Single-Leg Raise Plank?
None. The Alternating Single-Leg Raise Plank is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Single-Leg Raise Plank variations and alternatives?
Similar exercises include the Alternating Leg Lift Side-Plank, Alternating Leg Raise from Reverse Plank Position, Alternating Leg Raise with Head Up and Alternating Straight-Leg Raise.
Training calculators
Work out the numbers behind your training before your next session.