Hold a forearm plank with one leg raised to increase demand on the midsection, primarily engaging the abdominals and obliques.
How to do the Single Leg Plank#
- Place your forearms on the floor with elbows under your shoulders and extend your legs so your body forms a straight line.
- Brace your core and squeeze your glutes to maintain a neutral spine and stable hips.
- Lift one leg until it is in line with your torso, keeping the knee straight and hips level.
- Maintain steady breathing and hold the position for the programmed time.
- Lower the raised leg with control and repeat on the opposite side for the next hold.
Muscles worked#
- Primary: Abs (Rectus Abdominis), Obliques (External & Internal Obliques)
- Secondary: Glutes (Gluteus Maximus), Front delts (Anterior Deltoid), Quads (Quadriceps Femoris), Lower back (Erector Spinae)
Common mistakes#
- Letting the hips drop, creating a sag in the lower back.
- Rotating or tilting the hips toward the raised-leg side.
- Piking the hips up and breaking the straight-line posture.
- Holding your breath instead of breathing consistently.
