Front Plank with Leg Lift

Description

How to do Front Plank with Leg Lift

1. 01
   Setup

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

2. 02
   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. 03

   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. 04

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

5. 05

   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.