High Plank Leg Lifts
This plank exercise mainly works your core, with help from your lower body and lower back. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do High Plank Leg Lifts
Begin in a high plank position, ensuring your hands are directly beneath your shoulders and your body forms a straight line from head to heels. Keeping your core tight and engaged, lift one leg off the ground, elevating it to a height that's comfortable yet challenging, ensuring you don't arch your back. The leg should be straight, and the lift should primarily come from the glutes and hamstrings. After a brief pause at the top of the movement, slowly lower the leg back to the starting position and repeat with the opposite leg.
Common mistakes
Over-arching the lower back during the leg lift can put undue stress on the spine. Ensure that the movement is driven by the glutes and not by a curvature in the back. Lifting the leg too high can also strain the back, so it's essential to find a balance between height and comfort. Additionally, shifting too much weight to one side or not engaging the core adequately can compromise stability during the exercise.
Breathing
Inhale as you lift your leg upwards, engaging the core muscles for stability. Exhale as you lower the leg back down to its original position. This breathing pattern ensures proper oxygen flow and assists in maintaining a tight core throughout the movement.
Muscles worked
Primary Muscles
Core
Secondary Muscles
Lower Body, Lower Back
Tertiary Muscles
Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps
