Inchworm Leg Lift Plank
Strengthen your core & glutes: Plank it out with leg lifts! Full body burn with no equipment required.
The Inchworm Leg Lift Plank is a compound exercise that mainly works the core and glutes & hips, with help from the back. No equipment needed: it uses just your bodyweight.
Inchworm Leg Lift Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
Secondary
Deep Core (transverse abdominis); Lats (latissimus dorsi)
Inchworm Leg Lift Plank Variations and Alternatives
How to do the Inchworm Leg Lift Plank
Start in a standing position with your feet shoulder-width apart.
Bend at the hips and place your hands on the floor in front of you.
Walk your hands forward, keeping your legs straight until you are in a plank position. Your body should form a straight line from your heels to your head.
Brace your core and glutes, then lift one leg off the ground, keeping it straight. Raise it as high as you can without compromising your hip position (keep them parallel to the ground).
Hold the leg lift for a second, then lower it back to the plank position.
Repeat the leg lift with the other leg.
Walk your hands back toward your feet, returning to the starting standing position.
Repeat for the desired number of repetitions and sets, alternating the leg lifted each time you reach the plank position.
Ensure you maintain proper form throughout the exercise, keeping your core engaged and avoiding any sagging or piking of the hips during the plank and leg lifts. Remember to breathe consistently throughout the movement.
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Inchworm Leg Lift Plank FAQs
What muscles does the Inchworm Leg Lift Plank work?
The Inchworm Leg Lift Plank mainly works the core and glutes & hips, with help from the back. The main muscles are the rectus abdominis and gluteus maximus.
What equipment do you need for the Inchworm Leg Lift Plank?
None. The Inchworm Leg Lift Plank is a bodyweight exercise, so you can do it anywhere.
Is the Inchworm Leg Lift Plank a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Inchworm Leg Lift Plank variations and alternatives?
Similar exercises include the Bird Dog Plank, Donkey Plank, Downward Dog Leg Raise and Front Plank with Leg Lift.
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