How high should I lift my leg?

Only lift your leg as high as you can while maintaining a neutral spine. For most people, this is just a few inches off the ground; any higher usually causes the lower back to take over.

Should I perform this on my hands or my elbows?

Both are effective, but performing the exercise on your elbows generally provides more stability for the core, while a high plank on your hands increases the demand on your shoulders.

Is this better for core or glutes?

It serves both equally by requiring the core to stabilize the torso against the movement and weight of the legs, while the glutes drive the hip extension.

How to Do a Plank With Alternating Leg Lift

Master the plank with leg lift to strengthen your glutes and core. Follow our expert guide for proper form and common mistakes to avoid.

How to Perform

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

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

Primary movers

Glutes

Stabilizers

Abdominals
Lower Back
Hamstrings
Shoulders

Related Guides

Glutes · Legs