How to do the Plank Leg Lifts
Primary: Core · also works Glutes, Shoulders, Lower Back.
Plank Leg Lifts are a compound exercise that focuses on core stability while also engaging the glutes and shoulders. This intermediate-level exercise helps improve core strength and stability, balance, and overall functional fitness. By lifting one leg at a time while maintaining a plank position, it adds a dynamic element to the traditional plank.
Step by step
- 1
Begin in a standard plank position with your forearms on the ground and your body forming a straight line from your head to your heels.
- 2
Engage your core and glutes, then lift your right leg off the ground, keeping it straight. Hold the position for a moment.
- 3
Lower your leg back to the starting position and repeat with your left leg. Continue alternating legs for the desired number of repetitions.
Coaching cues
- Keep your hips level and avoid letting them sag or lift too high.
- Maintain a straight line from head to heels to engage your core effectively.
- Breathe steadily and do not hold your breath while performing the exercise.
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–20
rest 45–60 s
Plank Leg Lifts alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Plank Leg Lifts work?
Primary: Core. Secondary: Core, Glutes, Shoulders, Lower Back
How many sets and reps of Plank Leg Lifts should I do?
For muscle: 3–4 sets of 10–20 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 Leg Lifts?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.
Is the Plank Leg Lifts good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.