Male

Front Plank with Leg Lift

Muscles involved

When you perform the front plank with leg lift, the main goal is to challenge your core stability using only your bodyweight. However, a very common mistake in the gym is arching your lower back or twisting your hips as soon as you raise a foot off the floor. By paying close attention to your form, you will avoid swinging your body carelessly and achieve a massive activation in your abdomen, obliques, and hamstrings. Keep firm tension throughout your midsection and lift each leg without rushing, focusing on pure control. You will feel a dramatic shift in intensity when you lock your hips in place and prevent your pelvis from sagging downward.

How to do it

1. Get into a plank position, supporting yourself on your forearms and keeping your body aligned. 2. Elevate one leg, keeping your hip stable. 3. Hold for a moment at the top, activating your glutes and abdomen. 4. Lower with control and alternate between both legs.

Equipment required

Peso corporal

Muscles worked

Tips

- Squeeze your abdomen to prevent your hips from sinking. - Elevate your leg without arching your lower back. - Keep your neck in a neutral line with your spine.