High Plank Leg Raises
Intermediate
Also known as: High Plank with Alternating Leg Lifts · Straight-Arm Plank Leg Raises
Expert Advice
Push the floor away to keep your chest from sinking between your shoulders as your support shifts.
How-to-do Steps
- Place your hands beneath your shoulders and your toes hip-width apart on the floor.
- Straighten your arms and legs, keeping your body aligned from head to heels.
- Lift one straight leg slightly, stopping before your hips tilt or lower back arches.
- Lower your toes to the floor without shifting your weight backward.
- Repeat with your other leg, alternating sides for the prescribed repetitions.
Common Mistakes
- Head dropsFix: keep your gaze between your hands and your neck aligned with your spine.
- Rushing the switchFix: pause briefly with both feet grounded before raising the next leg.
Coach Cues
Hips stay levelReach your heel backPush the floor away
Short reminders to keep in mind during every set.
Track High Plank Leg Raises in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
High Plank Leg Raises primarily targets the Abs, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs55%
Glutes30%
Secondary
Hamstrings15%
Equipment
Body Weight
Exercise Type
Strength
Why Level 3?
Intermediate
Lifting one leg requires resisting pelvic rotation while maintaining a straight-arm 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 High Plank Leg Raises work?
High Plank Leg Raises primarily targets the Abs, Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for High Plank Leg Raises?
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 High Plank Leg Raises suitable for beginners?
High Plank Leg Raises 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 High Plank Leg Raises?
Head drops: keep your gaze between your hands and your neck aligned with your spine. Rushing the switch: pause briefly with both feet grounded before raising the next leg.
