Legs
Plank with Alternating Leg Lift
A controlled stabilization movement that bridges the gap between core endurance and gluteal activation.
How to perform.
Follow the sequence — setup is half the lift.
Begin in a standard plank position with your elbows directly under your shoulders and your toes tucked.
Engage your core and squeeze your glutes to maintain a straight line from your head to your heels.
Slowly lift one leg toward the ceiling while keeping the knee locked and the foot flexed.
Pause for one second at the top of the movement without allowing your hips to rotate or your lower back to arch.
Lower the leg back to the starting position with control.
Repeat the movement with the opposite leg and continue alternating for the desired duration.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back as the leg lifts
- Rotating the hips toward the floor
- Lifting the leg too high and losing core tension
- Allowing the head to sag or looking too far forward
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.