Abs
Plank with Leg Raise
The Plank with Leg Raise is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: upper abs 24%, obliques 24% and lower abs 22%.
How to do it
- Set up in a forearm or straight-arm plank with feet hip-width.
- Brace the abs and squeeze the glutes.
- Lift one straight leg a few inches off the floor without tilting the hips.
- Hold for a breath, then lower the foot back down.
- Lift the other leg and keep alternating.
Tips
- Think of reaching the heel back rather than lifting it high.
- Keep both hip bones pointing at the floor.
Common mistakes
- Lifting the leg so high that the lower back arches.
- Rotating the hip open as the leg rises.
- Letting the hips sag on the supporting side.
Muscles worked by the Plank with Leg Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lifting a hand or foot makes the trunk resist rotation. Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.
Plank with Leg Raise alternatives
Same equipment
Different equipment
Easier
Make it harder
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Similar exercises
Frequently asked questions
What muscles does the Plank with Leg Raise work?
Mainly the upper abs, obliques and lower abs.
Is the Plank with Leg Raise good for beginners?
The Plank with Leg Raise is rated intermediate. If you are new, learn the Dead Bug first and build up from there.
What is a good alternative to the Plank with Leg Raise?
For example the Knee to Elbow Plank, Plank Shoulder Tap and Weighted Plank. They train mostly the same muscles, some with different equipment.
How do you make the Plank with Leg Raise harder?
Add weight or reps, or move on to the Weighted Plank and Weighted Hollow Body Hold.
Sources
- McGill 2010, Strength Cond J 32(3):33-46 (core training)
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