Also known as: alternating leg plank, single-leg plank, plank leg raises, forearm plank leg lifts

What is Plank with alternating leg raise?

Plank with alternating leg raise is an easy bodyweight core exercise that strengthens the core, glutes, and hamstrings while improving stability and posterior chain control. It requires full-body tension and shoulder stability, making it suitable for beginners building foundational core strength.

How to Do Plank with alternating leg raise

  1. Set forearm plank: Place forearms on the floor with elbows under shoulders, feet together, and form a straight line from shoulders to heels while engaging your core.
  2. Tuck tailbone: Perform a posterior pelvic tilt by tucking the tailbone and squeezing glutes to flatten the lower back and prevent sagging or arching.
  3. Protract shoulders: Push your forearms into the floor to protract the scapula, engage lats, and keep shoulders stable and away from the ears.
  4. Raise one leg: Slowly lift one foot a few inches off the floor while maintaining hip height, square shoulders, and total-body tension; avoid rotating hips.
  5. Lower and switch: Lower the raised foot with control, reset posture if needed, then lift the opposite leg. Breathe steadily and repeat for desired repetitions.

Muscle Groups

Core, Hamstring, Glutes

Description

Assume a plank position. Forearms on the floor, elbows under the shoulders, feet together.
Get into Posterior Pelvic Tilt (Tuck your tailbone) and squeeze your glutes. Protract your scapula (Push your shoulder blades apart) by driving your forearms into the floor.
Clench your fists, engage your lats by squeezing your elbows inwards. A straight line should form from your shoulders to your heels.
Maintain total body tension as you raise one foot off the floor. Pause and then lower and switch sides.
Try to maintain your posture as you raise your foot, hips and shoulders stay square, & everything stays tight.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of plank with alternating leg raise?

This move increases core stability, glute and hamstring activation, and posterior chain endurance. It also challenges balance and shoulder stability while improving coordination and spinal alignment with minimal equipment.

What are common mistakes to avoid when doing this exercise?

Avoid letting the hips sag or pike, rotating the torso, collapsing the shoulders, and raising the leg too high. Move slowly, maintain a posterior pelvic tilt, and keep total-body tension to protect the lower back.

How can I progress or modify this exercise?

Modify by lowering to knees, reducing lift height, or shortening hold time. Progress by increasing hold duration, adding ankle weight, elevating feet, or combining with opposite arm reaches for more challenge.