Arm Leg Extension Plank
Build elite core stability and balance with the Arm Leg Extension Plank. This functional movement strengthens your midsection and back for improved posture and total-body control.
The Arm Leg Extension Plank is a compound exercise that mainly works the core and lower back, with help from the glutes & hips and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Arm Leg Extension Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Secondary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
How to do the Arm Leg Extension Plank
Setup
Start on your hands and knees in a tabletop position. Ensure your wrists are directly under your shoulders and your knees are directly under your hips. Maintain a neutral spine with your head and neck aligned with your back.
Movement
While keeping your torso stable and your hips square to the ground, simultaneously extend your right arm forward and your left leg backward.
Visualize reaching your hand and foot in opposite directions to create tension through your core.
Pause for a moment when your arm and leg reach parallel to the floor; do not overarch your lower back.
Slowly return to the starting position with control.
Repeat the movement on the opposite side, extending your left arm and right leg.
Tips for Success
Core Engagement: Keep your abdominal muscles tightly contracted throughout the duration of the movement.
Stability: Avoid shifting your weight excessively from side to side; prioritize controlled, steady motion over speed.
Gaze: Keep your eyes focused on the floor beneath you to maintain proper neck alignment.
Arm Leg Extension Plank FAQs
What muscles does the Arm Leg Extension Plank work?
The Arm Leg Extension Plank mainly works the core and lower back, with help from the glutes & hips and hip abductors (outer thighs). The main muscles are the rectus abdominis and erector spinae.
What equipment do you need for the Arm Leg Extension Plank?
None. The Arm Leg Extension Plank is a bodyweight exercise, so you can do it anywhere.
Is the Arm Leg Extension Plank a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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