Build Core Strength with Marching Planks

Marching Planks

Rep Range

Time Based

Hints

Start in a regular plank position, ensuring a straight line from your head to your heels. With your forearms and toes supporting your weight, lift one leg up behind you as high as you comfortably can. The focus is on engaging your glutes and hamstrings, ensuring that the movement is powered by these muscles and not by overarching the back. When lifting, think about reaching the heel away from you rather than just lifting the leg, helping engage the appropriate muscles and maintain proper alignment. After lifting one leg, place it back to the starting position and then proceed to lift the other leg. Alternate between the two legs, ensuring the pelvis remains stable and square to the ground.

Common Mistakes

Avoid arching your lower back when you lift your leg, as this can put strain on the spine. It's essential to maintain a neutral spine throughout the movement. Additionally, refrain from rotating the hips when lifting the leg; the goal is to keep the pelvis squared to the ground. Avoid lifting the leg too high to the point of discomfort or compromising the form.

Breathing

Inhale as you lift the leg and exhale as you lower it back down. This breathing pattern helps keep the core engaged, providing stability throughout the movement.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

Rhomboids, Latissimus Dorsi, Traps, Triceps, Shoulders