Front Plank with Leg Lift

Description

How to Do Front Plank with Leg Lift

1. 1
   Setup

   Start in a forearm plank position with your elbows directly under your shoulders, forearms parallel, and feet hip-width apart.

2. 2
   Setup

   Engage your core, glutes, and quadriceps to form a straight line from your head to your heels, ensuring your hips are not sagging or piking up.

3. 3

   While maintaining a rigid core and stable torso, slowly lift one leg off the ground about 6-12 inches, keeping the knee straight and foot flexed.

4. 4

   Hold the lifted leg for 1-2 seconds, focusing on keeping your hips level and avoiding any rotation or tilt.

5. 5

   Slowly lower the leg back to the starting position with control, then immediately repeat the lift with the opposite leg, alternating for the desired duration.

Tips

• Focus on deep core engagement by imagining pulling your belly button towards your spine and squeezing your glutes throughout the entire movement.
• Maintain a neutral spine; avoid arching your lower back or letting your hips sag when lifting the leg to protect your lumbar spine.
• Control the movement by performing the leg lift slowly and with precision, rather than using momentum, to maximize muscle activation.
• Keep your hips level as you lift each leg; imagine a glass of water on your lower back and try not to spill it to ensure stability.

Common Mistakes

• ×Allowing hips to drop towards the floor compromises core stability; actively brace your core and squeeze your glutes to maintain a straight line from head to heels.
• ×Lifting hips too high reduces core engagement; lower your hips until your body forms a straight line from your head to your heels.
• ×Rotating the hips when lifting a leg indicates a lack of stability; focus on keeping your hips square to the floor by engaging your obliques and glutes.