Leg Extension Plank
Strengthen your core & glutes with the Leg Extension Plank! Improve stability and tone your lower body in this challenging variation.
The Leg Extension Plank mainly works the core and glutes & hips, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Leg Extension Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
Secondary
Deep Core (transverse abdominis); Hip Abductor (gluteus medius)
Leg Extension Plank Variations and Alternatives
How to do the Leg Extension Plank
Start in a standard plank position with your forearms and toes on the ground, elbows under your shoulders, and your body in a straight line from head to heels.
Engage your core and glutes to maintain stability throughout the movement. Keep your neck and spine neutral, looking down at the floor.
Slowly lift one leg off the ground, extending it straight back without letting your hips twist or dip. Keep the rest of your body as still as possible.
Hold the extended leg position for a brief moment, then lower it back to the starting plank position.
Repeat the leg extension with the opposite leg, again maintaining stability and avoiding hip or lower back sagging.
Alternate between legs for the desired number of repetitions or hold the plank and leg extension for a specific duration.
Remember to breathe steadily during the exercise and focus on engaging your core to support the movement.
Make sure to perform the exercise in a controlled manner to minimize risk of injury and to get the most benefit from the workout. If you find the exercise too difficult, you can modify it by performing the plank on your knees instead of your toes before working up to the full leg extension plank.
---
Leg Extension Plank FAQs
What muscles does the Leg Extension Plank work?
The Leg Extension Plank mainly works the core and glutes & hips, with help from the hip abductors (outer thighs). The main muscles are the rectus abdominis and gluteus maximus.
What equipment do you need for the Leg Extension Plank?
None. The Leg Extension Plank is a bodyweight exercise, so you can do it anywhere.
What are some Leg Extension Plank variations and alternatives?
Similar exercises include the Alternating Leg Raise from Reverse Plank Position, Alternating Single-Leg Raise Plank, Bird Dog Plank and Donkey Plank.
Training calculators
Work out the numbers behind your training before your next session.