Leg Raises & Plank
Strengthen your core & glutes with Leg Raises & Plank! A challenging bodyweight exercise to improve stability.
The Leg Raises & Plank mainly works the core, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Leg Raises & Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Glutes (gluteus maximus); Hip Flexor (iliopsoas)
Leg Raises & Plank Variations and Alternatives
How to do the Leg Raises & Plank
1. Begin in a standard plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core to keep your body stable.
2. Without allowing your hips to sag or rise, slowly lift one leg off the ground, keeping it as straight as possible.
3. Raise the lifted leg as high as possible without compromising form or causing your back to arch excessively.
4. Hold the lifted position for a moment, then lower the leg back to the starting position.
5. Repeat the leg raise on the opposite side.
6. Alternate leg raises for the desired number of repetitions or for a set duration while maintaining the plank position.
7. Remember to breathe steadily throughout the exercise and keep your core engaged to support your lower back.
Note: Ensure to keep your movements controlled, and avoid any jerking or sudden movements that may lead to loss of balance or strain on the lower back.
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Leg Raises & Plank FAQs
What muscles does the Leg Raises & Plank work?
The Leg Raises & Plank mainly works the core, with help from the glutes & hips. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Leg Raises & Plank?
None. The Leg Raises & Plank is a bodyweight exercise, so you can do it anywhere.
What are some Leg Raises & Plank variations and alternatives?
Similar exercises include the Alternating Leg Raise from Reverse Plank Position, Alternating Single-Leg Raise Plank, Back Step Plank and Bird Dog Plank.
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