Ballerina Walkout Plank with Leg Lift
The Ballerina Walkout Plank with Leg Lift mainly works the core and glutes & hips, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Ballerina Walkout Plank with Leg Lift Muscles Worked
Primary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
Secondary
Deep Core (transverse abdominis); Front Shoulder (anterior deltoid)
How to do the Ballerina Walkout Plank with Leg Lift
Setup
Start standing upright with feet shoulder-width apart and arms reached overhead.
Movement
Descending: Hinge at your hips and fold forward, placing your hands firmly on the ground in front of you. Keep your legs as straight as flexibility allows.
Walking Out: Keep your hands on the mat and walk them forward until you reach a stable high plank position. Ensure your body forms a straight line from your head to your heels.
Leg Lift: While maintaining a rigid core, lift one leg straight up toward the ceiling. Focus on squeezing your glutes to initiate the lift without arching your lower back.
Returning: Lower your leg back to the floor, then walk your hands back toward your feet, reversing the walking-out motion to stand upright and reach your arms overhead to complete the rep.
Ballerina Walkout Plank with Leg Lift FAQs
What muscles does the Ballerina Walkout Plank with Leg Lift work?
The Ballerina Walkout Plank with Leg Lift mainly works the core and glutes & hips, with help from the shoulders. The main muscles are the rectus abdominis and gluteus maximus.
What equipment do you need for the Ballerina Walkout Plank with Leg Lift?
None. The Ballerina Walkout Plank with Leg Lift is a bodyweight exercise, so you can do it anywhere.
What workout day should the Ballerina Walkout Plank with Leg Lift go on?
It belongs on leg day in a push/pull/legs routine.
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