Plank with Hold Leg Lift
Level up your stability with this plank variation. Elevate your core and glute engagement by holding a single-leg lift, building serious balance and total-body strength with every rep.
The Plank with Hold Leg Lift mainly works the core and glutes & hips, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Plank with Hold Leg Lift Muscles Worked
Primary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
How to do the Plank with Hold Leg Lift
Setup
Begin in a forearm plank position, with your elbows directly beneath your shoulders and your body forming a straight line from head to heels.
Engage your core and glutes to maintain stability.
Movement
Slowly lift one leg off the ground, keeping it straight, until it is roughly parallel to the floor or slightly higher.
Hold this position for a brief moment, ensuring your hips remain level and do not rotate.
Slowly lower your leg back to the starting plank position while maintaining core engagement.
Repeat the motion on the opposite side, continuing to alternate legs for the duration of the set.
Form Tips
Keep Hips Level: Avoid tilting or dropping your hips as you lift your leg; imagine balancing a tray of water on your lower back.
Control: Focus on controlled, steady movements rather than using momentum to kick your leg up.
Breathing: Breathe steadily through the hold to support core stability.
Plank with Hold Leg Lift FAQs
What muscles does the Plank with Hold Leg Lift work?
The Plank with Hold Leg Lift mainly works the core and glutes & hips, with help from the lower back. The main muscles are the rectus abdominis and gluteus maximus.
What equipment do you need for the Plank with Hold Leg Lift?
None. The Plank with Hold Leg Lift is a bodyweight exercise, so you can do it anywhere.
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