What is Plank with alternating leg raise?
Plank with alternating leg raise is a bodyweight core exercise where you hold a forearm plank and lift one leg at a time. It primarily targets the core, glutes, and hamstrings. Difficulty: easy — suitable for beginners working on stability and posterior chain activation.
How to Do Plank with alternating leg raise
- Set forearm plank: Place forearms on the floor with elbows under shoulders, feet together, and form a straight line from shoulders to heels. Keep neck neutral.
- Tuck the pelvis: Engage a posterior pelvic tilt by tucking your tailbone and squeezing your glutes to prevent lower-back arching or hip sagging.
- Brace and protract: Drive forearms into the floor, protract your scapula, clench fists, and engage lats for full-body tension and shoulder stability.
- Raise one leg: Slowly lift one foot a few inches while maintaining square hips and a straight line; pause briefly at the top without rotating.
- Lower and switch: Lower the leg with control, reset full-body tension, then repeat on the opposite side. Breathe steadily; avoid rushing reps.
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
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of plank with alternating leg raise?
This exercise builds core stability, improves glute and hamstring activation, and trains anti-rotation. It enhances posterior chain strength and balance while requiring no equipment, helpful for daily posture and athletic stability.
What common mistakes should I avoid when doing this exercise?
Avoid sagging or hiking the hips, lifting the leg too high, arching the lower back, or losing shoulder protraction. Fix these by tucking the pelvis, engaging glutes, and keeping hips level and core braced.
How can I progress or modify the exercise?
To modify, perform leg raises from a knee plank or reduce range of motion. To progress, increase hold time, slow the eccentric lowering, add ankle weight, or try single-arm plank variations for more challenge.