Plank Leg Lift

Core, GlutesBodyweight

This exercise combines an isometric core hold with dynamic glute work to reinforce midsection stability and pelvic control. Perform reps evenly on both sides for balanced strength.

How to do it

1Set up in a forearm plank with your elbows directly under your shoulders.

2Form a straight line from your head to your heels, squeezing your core and glutes.

3Slowly lift one straight leg slightly off the floor without arching your lower back.

4Hold at the top for one second, keeping your hips parallel to the floor.

5Lower your leg under control, complete the reps, and switch sides.

Common mistakes

Arching your lower back as the leg lifts, shifting tension from the glutes to the lumbar spine.

Rotating your hips toward the working leg, breaking core engagement and balance.

Letting your head drop down, straining neck muscles and spoiling spinal alignment.

Breathing

Breathe deeply and rhythmically—exhale as you raise your leg, and inhale as you lower it.

Make it harder or easier

To make it easier, lift your leg from a kneeling plank position.

To make it harder, pause for 3–4 seconds at the top or place a mini-band around your thighs.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.