Description
A compound exercise that targets various muscle groups, starting in a plank position with dumbbells and alternating arm and leg raises.
How to Do Dumbbell Front Plank Arm Leg Raise
- 1Setup
Start in a high plank position with your hands directly under your shoulders, gripping light dumbbells, and your feet slightly wider than hip-width apart.
- 2Setup
Ensure your body forms a straight line from head to heels, engaging your core and glutes, with your gaze slightly forward to maintain a neutral spine.
- 3
Exhale as you slowly raise one arm straight forward to shoulder height, keeping your hips level and core tight.
- 4
Simultaneously, raise the opposite leg straight back to hip height, squeezing your glute and avoiding any rocking of your torso.
- 5
Inhale as you controlledly lower both your arm and leg back to the starting plank position, maintaining tension in your core.
- 6
Repeat the movement on the opposite side, raising the other arm and leg simultaneously while focusing on slow, deliberate control.
Tips
- Maintain a flat back throughout the exercise by actively bracing your core and squeezing your glutes to prevent hip sagging or arching.
- Control the descent of your arm and leg; don't let gravity drop them, as a slow lower maximizes time under tension and improves stability.
- Keep your neck in line with your spine by looking a few inches in front of your hands, rather than straight down or up, to prevent strain.
- Start with very light dumbbells or no weight at all to master the stability aspect before gradually adding resistance.
Common Mistakes
- ×Avoid excessive hip rotation or dropping one hip by consciously engaging your obliques and glutes to keep your pelvis stable and level.
- ×Prevent your lower back from sagging by actively pulling your navel towards your spine and maintaining a strong plank position.
- ×Do not use momentum to lift your limbs; instead, perform each raise slowly and deliberately to maximize core engagement and control.
Variations
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