Leg Extension Plank
Enhance core strength and stability with the Leg Extension Plank. This dynamic plank variation challenges your abdominal muscles and hip flexors as you
- Movement
- Compound
- Force
- Static
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Leg Extension Plank
Description
A plank variation where you extend one leg at a time while maintaining the plank position.
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How to do Leg Extension Plank
- 01Setup
Begin in a standard forearm plank position with your elbows directly under your shoulders, forearms on the ground, and your body forming a straight line from head to heels.
- 02Setup
Engage your core, squeeze your glutes, and ensure your hips are level, neither sagging nor piking up, with your gaze directed down to maintain a neutral spine.
- 03
Exhale as you slowly and deliberately lift one leg a few inches off the ground, keeping it straight and maintaining a rigid torso without any hip rotation or tilt.
- 04
Hold the extended leg position for 1-2 seconds, actively focusing on keeping your core braced and your pelvis perfectly level.
- 05
Inhale as you slowly and with control lower the leg back to the starting plank position, avoiding any sudden movements.
- 06
Alternate legs, performing the extension on the opposite side, and continue for the desired duration or number of repetitions, ensuring continuous core engagement.
Tips
- Maintain a Level Pelvis: Actively brace your core and glutes to prevent your hips from rotating or dropping when you lift a leg, as if balancing a glass of water on your lower back.
- Control the Movement: Avoid swinging your leg up quickly; a slow, controlled lift and lower will maximize core engagement and the stability challenge.
- Breathe Steadily: Don't hold your breath; maintain consistent, controlled breathing throughout the exercise to support core stability and endurance.
- Focus on Core Bracing: Imagine someone is about to gently push your stomach; brace your abdominal muscles firmly to create a rigid torso throughout the entire movement.
Common mistakes
- Sagging Hips: Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by actively squeezing your glutes and pulling your navel towards your spine.
- Rotating Hips: Tilting your hips to one side when lifting a leg reduces core stability; correct this by bracing your obliques and driving through the supporting forearm and foot to keep your pelvis square.
- Lifting Leg Too High: Extending the leg excessively high often leads to an arched lower back; instead, only lift the leg a few inches while maintaining a neutral spine and stable core.
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Is Leg Extension Plank good for beginners?
Leg Extension Plank is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Leg Extension Plank?
You need Body weight to perform Leg Extension Plank. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Leg Extension Plank?
Maintain a Level Pelvis: Actively brace your core and glutes to prevent your hips from rotating or dropping when you lift a leg, as if balancing a glass of water on your lower back. Control the Movement: Avoid swinging your leg up quickly; a slow, controlled lift and lower will maximize core engagement and the stability challenge. Breathe Steadily: Don't hold your breath; maintain consistent, controlled breathing throughout the exercise to support core stability and endurance. Focus on Core Bracing: Imagine someone is about to gently push your stomach; brace your abdominal muscles firmly to create a rigid torso throughout the entire movement.
What are common mistakes when doing Leg Extension Plank?
Sagging Hips: Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by actively squeezing your glutes and pulling your navel towards your spine. Rotating Hips: Tilting your hips to one side when lifting a leg reduces core stability; correct this by bracing your obliques and driving through the supporting forearm and foot to keep your pelvis square. Lifting Leg Too High: Extending the leg excessively high often leads to an arched lower back; instead, only lift the leg a few inches while maintaining a neutral spine and stable core.
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Free · iPhone only · Available on the App Store