Forearm Plank with Leg Lift
Intermediate
Also known as: Forearm Plank Leg Raise · Elbow Plank with Leg Lift
Expert Advice
Make this easier by placing your feet slightly wider apart. The wider base reduces the effort needed to resist rotation during each lift.
How-to-do Steps
- Place both forearms on the floor with your elbows directly beneath your shoulders.
- Extend both legs behind you, resting on your toes with feet hip-width apart.
- Brace your abdomen to keep your shoulders, hips, and heels in one line.
- Lift one straight leg a few inches without tilting or rotating your pelvis.
- Lower your toes gently to the floor while keeping your plank position steady.
- Complete the prescribed reps per side, finishing one leg before switching.
Common Mistakes
- Lower back archesFix: tighten your abdomen and reduce the height of your leg lift.
- Head tilts upwardFix: look at the floor between your forearms to keep your neck aligned.
Coach Cues
Keep your hips squareReach your heel backKeep your ribs down
Short reminders to keep in mind during every set.
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Muscles Worked
Forearm Plank with Leg Lift 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
Glutes35%
Abs40%
Secondary
Shoulders10%
Hamstrings10%
Quads5%
Equipment
Body Weight
Exercise Type
Strength
Why Level 3?
Intermediate
Lifting one leg requires trunk strength and rotational control beyond a standard forearm plank.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Frequently Asked Questions
What muscles does Forearm Plank with Leg Lift work?
Forearm Plank with Leg Lift primarily targets the Glutes, Abs. Secondary muscles involved include Shoulders, Hamstrings, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Forearm Plank with Leg Lift?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Forearm Plank with Leg Lift suitable for beginners?
Forearm Plank with Leg Lift 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 Forearm Plank with Leg Lift?
Lower back arches: tighten your abdomen and reduce the height of your leg lift. Head tilts upward: look at the floor between your forearms to keep your neck aligned.
