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Core Bodyweight Intermediate Compound Video

How to do the Plank Hip Flexion and Extension

Primary: Core · also works Hip Flexors, Glutes, Hamstrings.

Plank Hip Flexion and Extension is a compound exercise that primarily targets the abdominal muscles while also engaging the hip flexors, glutes, and hamstrings. This exercise helps improve core stability and strength, making it an effective addition to any workout routine aimed at enhancing balance and functional strength. It involves holding a plank position while alternating between hip flexion and extension movements, which can help build endurance and strength in the core and lower body.

Demo video: Plank Hip Flexion and Extension · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Start in a plank position with your forearms on the ground and your body in a straight line from head to heels.

  2. 2

    Bring your right knee towards your chest while maintaining a straight line with the rest of your body.

  3. 3

    Extend your right leg back to the starting position and repeat with the left leg. Continue alternating legs for the desired number of repetitions.

Coaching cues

  • Keep your core engaged throughout the exercise to maintain stability and prevent your hips from sagging.
  • Move smoothly and with control, avoiding any jerky movements.
  • Focus on your breathing, exhaling as you bring your knee towards your chest and inhaling as you extend your leg back.

Sets, reps and where it fits

Muscle

3–4 × 10–15

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Plank Hip Flexion and Extension alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Bicycle CrunchBodyweight · beginner Bird DogBodyweight · beginner CrunchBodyweight · beginner Dead BugBodyweight · beginner Flutter KickBodyweight · beginner Lying Leg RaiseBodyweight · beginner

Frequently asked questions

What muscles does the Plank Hip Flexion and Extension work?

Primary: Core. Secondary: Core, Hip Flexors, Glutes, Hamstrings

How many sets and reps of Plank Hip Flexion and Extension should I do?

For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Plank Hip Flexion and Extension?

Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.

Is the Plank Hip Flexion and Extension good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.