Alternate One Leg Raise High Plank
Intermediate
Also known as: High Plank with Alternating Leg Raises · Alternating Leg Lift High Plank
Expert Advice
If alternating makes you wobble, practice keeping both feet down in the high plank before adding leg lifts.
How-to-do Steps
- Place your palms under your shoulders, arms straight, with legs extended and feet hip-width apart.
- Brace your abdomen to keep your head, hips, and heels in one line.
- Lift one straight leg slightly behind you without arching your lower back.
- Lower your toes to the floor before lifting the opposite leg.
- Continue alternating legs for the prescribed repetitions, counting each leg lift as one rep.
Common Mistakes
- Pelvis twists during the liftFix: keep both hip bones pointing toward the floor.
- Chest sinks between your shouldersFix: press the floor away to keep your upper back supported.
Coach Cues
Keep hips levelPush the floor awayReach your heel backward
Short reminders to keep in mind during every set.
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Muscles Worked
Alternate One Leg Raise High Plank primarily targets the Glutes, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes30%
Abs35%
Secondary
Shoulders15%
Hamstrings10%
Chest5%
Quads5%
Equipment
Body Weight
Exercise Type
Strength
Why Level 3?
Intermediate
Lifting one foot requires resisting pelvic rotation while maintaining a straight-arm plank.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Variations
Easier Variation
Frequently Asked Questions
What muscles does Alternate One Leg Raise High Plank work?
Alternate One Leg Raise High Plank primarily targets the Glutes, Abs. Secondary muscles involved include Shoulders, Hamstrings, Chest, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Alternate One Leg Raise High Plank?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Alternate One Leg Raise High Plank suitable for beginners?
Alternate One Leg Raise High Plank is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Alternate One Leg Raise High Plank?
Pelvis twists during the lift: keep both hip bones pointing toward the floor. Chest sinks between your shoulders: press the floor away to keep your upper back supported.
