Dumbbell Front Plank Arm Leg Raise
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Waist
- Typ
- Strength
The dumbbell front plank arm leg raise is a core stability and anti-rotation exercise that challenges your abs, obliques, and deep core (waist) while holding a plank. By lifting an opposite arm and leg off the floor, you force your trunk to resist rotation and stay level, turning a static hold into a dynamic balance drill.
Dumbbell Front Plank Arm Leg Raise: So führst du sie aus
- 1Set a light dumbbell on the floor within reach, then get into a high plank with your hands under your shoulders and your body in a straight line from head to heels.
- 2Brace your core, squeeze your glutes, and pull your shoulder blades down and back so your hips neither sag nor pike up.
- 3Grip the dumbbell in one hand to add load and stability through that arm, keeping your wrist firm and stacked under the shoulder.
- 4Without twisting your hips or shoulders, extend the opposite arm or leg straight out and lift it just to body height.
- 5Hold the raised limb for one to two seconds while keeping your torso square and motionless against the urge to rotate.
- 6Lower the limb under control back to the floor without letting your hips drop or shift.
- 7Repeat for the planned reps, then switch sides so each arm and leg is worked evenly.
- 8Set the dumbbell down and lower your knees to finish the set.
Technik-Tipps
- Keep your hips perfectly level as you raise a limb — imagine balancing a glass of water on your lower back so you resist any rotation.
- Move slowly and deliberately; the anti-rotation challenge comes from controlling the lift, not from how high you raise the limb.
- Start with a wider foot stance for a stable base, then narrow your feet as your balance and core strength improve.
- Use the lightest dumbbell that still lets you keep a flat back and square hips before adding any weight.
Häufige Fehler
- Letting the hips rotate or tilt when a limb lifts, which removes the anti-rotation stimulus and shifts strain to the lower back.
- Sagging the hips toward the floor, which collapses core tension and puts the lumbar spine at risk.
- Raising the arm or leg too high above body level, which arches the lower back and breaks the straight-line position.
- Rushing the reps and using momentum, which lets the body sway instead of training the core to stay still.
- Holding the breath throughout, which spikes pressure and makes it harder to keep a steady, controlled brace.
Häufig gestellte Fragen
What muscles does the dumbbell front plank arm leg raise work?
It trains the core of the waist — the abs, obliques, and deep stabilizing muscles — which work together to resist rotation and keep your trunk square while you lift an arm or leg.
Why add a dumbbell to a plank arm and leg raise?
Holding a dumbbell in the supporting hand adds load and a stability demand through that side, increasing the anti-rotation challenge so your core has to work harder to stay level.
Is this exercise good for beginners?
It is an advanced plank variation. If you cannot yet hold a steady standard plank, master that first, then progress to lifting one limb before adding the dumbbell.
How many sets and reps should I do?
Aim for 2 to 3 sets of 6 to 10 controlled raises per side, holding each lift briefly. Stop the set once your hips start to sag or rotate rather than chasing more reps.
Where should I feel this exercise?
You should feel it across the front and sides of your waist as your core fights to stay still. Sharp lower-back strain means your hips are dropping or twisting — reset your form.
