Tuck-Leg Lift Plank
Level up your core stability with the Tuck-Leg Lift Plank. This dynamic move combines glute activation with deep abdominal engagement for a total-body challenge that builds functional strength.
The Tuck-Leg Lift Plank mainly works the glutes & hips and core, with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Tuck-Leg Lift Plank Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis); Hamstrings
How to do the Tuck-Leg Lift Plank
Starting Position
Begin in a high plank position with your hands directly under your shoulders, body in a straight line from head to heels.
Ensure your core is tight and your glutes are engaged.
Movement
The Lift: Slowly raise one leg toward the ceiling, keeping it relatively straight while maintaining a neutral spine and stable hips.
The Tuck: In a controlled motion, bring the knee of the raised leg toward your chest, rounding your back slightly to fully engage your abdominals.
Return: Extend the leg back up into the lift position or return it to the floor.
Repeat: Complete the sets on one side before switching to the other, or alternate legs as desired.
Key Tips
Avoid letting your hips sag toward the ground or pike too high into the air.
Focus on a slow, controlled tempo rather than using momentum to move the leg.
Tuck-Leg Lift Plank FAQs
What muscles does the Tuck-Leg Lift Plank work?
The Tuck-Leg Lift Plank mainly works the glutes & hips and core, with help from the hamstrings. The main muscles are the gluteus maximus and rectus abdominis.
What equipment do you need for the Tuck-Leg Lift Plank?
None. The Tuck-Leg Lift Plank is a bodyweight exercise, so you can do it anywhere.
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