Front Plank with Arm and Leg Lift
- Zielmuskel
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- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The front plank with arm and leg lift is a bodyweight core exercise that builds anti-rotation strength in the waist — the rectus abdominis, the obliques, and the deep transverse abdominis — while the glutes, lower back, and shoulders work to keep your body level. By lifting one arm and the opposite leg, you turn a static plank into a demanding stability drill that trains your core to resist twisting.
Front Plank with Arm and Leg Lift: So führst du sie aus
- 1Set up in a forearm plank: elbows under your shoulders, forearms flat on the floor, legs extended, and feet hip-width apart.
- 2Brace your core, squeeze your glutes, and form a straight line from your head to your heels with no sag in your hips.
- 3Without rotating your torso, lift your right arm straight out in front of you until it is roughly parallel to the floor.
- 4At the same time, lift your left leg a few inches off the ground, keeping it straight and your hips square.
- 5Hold the position for one to three seconds while keeping your spine neutral and your core tight.
- 6Lower your arm and leg under control back to the plank without dropping your hips.
- 7Repeat on the opposite side, lifting the left arm and the right leg.
- 8Continue alternating sides for your prescribed reps or time, then lower your knees to rest.
Technik-Tipps
- Widen your feet slightly for a more stable base; the narrower your stance, the harder the balance challenge.
- Keep your hips level with the floor — imagine balancing a glass of water on your lower back as you lift.
- Lift the arm and leg only as high as you can without your torso twisting or your back arching.
- Breathe steadily throughout; holding your breath makes it harder to stay braced and balanced.
Häufige Fehler
- Letting the hips rotate or dip toward the lifted side, which removes the anti-rotation challenge and stresses the lower back.
- Sagging the hips so the lower back arches, which shifts load off the core and onto the lumbar spine.
- Lifting the arm and leg too high, causing the back to overextend and the core to lose tension.
- Rushing through the lifts instead of moving slowly, which sacrifices control and the stability benefit.
Häufig gestellte Fragen
What muscles does the front plank with arm and leg lift work?
It mainly works the core — the rectus abdominis, the obliques, and the deep transverse abdominis — which resist rotation as you lift. The glutes, lower back, and shoulders also engage to keep your body stable and level.
Is the front plank with arm and leg lift good for beginners?
Yes, but master a standard front plank first. If lifting an arm and a leg together is too hard, start by lifting just one limb at a time until you can hold your hips square.
How long should I hold each lift?
Hold each side for one to three seconds with control, then switch. Aim for 8 to 12 alternating reps per side, or hold the lifts for short counts across 2 to 3 sets.
Why do my hips twist when I lift my arm and leg?
Twisting means your core is not yet resisting the rotation. Widen your stance, lift more slowly and not as high, and consciously keep both hip bones pointed at the floor.
