Single-Leg Plank

Core, Quads, GlutesBodyweight

Core-focused plank variation lifting one leg to target glutes and stability while reducing contact points.

How to do it

1Set up in a plank on your forearms or hands with your body in a straight line.

2Brace your core and glutes to keep your lower back in a neutral position.

3Slowly lift one leg a few inches off the floor without bending the knee.

4Hold the position while keeping your hips level with the floor.

5Lower your leg and switch to the other side.

Common mistakes

Lifting the leg too high and arching your lower back.

Tilting your hips toward the lifted side, shifting load off the core.

Bending the knee of your standing leg, losing stability.

Breathing

Keep your breathing calm and steady without holding your breath.

Make it harder or easier

Drop to your knees or hold the leg lift for just 3–5 seconds to scale down.

Slowly abduct the lifted leg out to the side to increase difficulty.

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.