Front Plank with Arm and Leg Lift (push-up position)
- Target muscle
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- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The front plank with arm and leg lift in the push-up position is a bodyweight core exercise that challenges your abdominals, obliques, and lower back to resist rotation while your glutes and shoulders stabilize the body. Holding the high plank on extended arms and lifting one opposite arm and leg at a time turns a static hold into a demanding anti-rotation drill for the whole midsection.
How to do the Front Plank with Arm and Leg Lift (push-up position)
- 1Set up in the high push-up position with your hands directly under your shoulders and your feet about hip-width apart.
- 2Brace your core, squeeze your glutes, and form a straight line from your head to your heels.
- 3Spread your fingers and press the floor away so your shoulders are stable and your upper back is engaged.
- 4Without rotating your hips or shoulders, slowly raise your right arm forward and your left leg back until both are roughly parallel to the floor.
- 5Hold the lifted position for one to two seconds, keeping your torso square and level the whole time.
- 6Lower your arm and leg under control back to the starting plank position.
- 7Repeat on the opposite side, lifting your left arm and right leg with the same control.
- 8Continue alternating sides for your target reps, then lower your knees to finish.
Form tips
- Keep your hips level and square to the floor — the goal is to resist the urge to rotate as a limb leaves the ground.
- Move slowly on the lift and the return; speed makes it easy to swing the limb instead of controlling it.
- Set your feet slightly wider for a more stable base while you build the strength and balance to narrow them.
- Breathe steadily throughout rather than holding your breath, and keep your neck long with your gaze just ahead of your hands.
Common mistakes
- Letting the hips twist or dip when a limb lifts, which removes the anti-rotation challenge and stresses the lower back.
- Raising the arm and leg too high so the lower back overextends, shifting tension away from the core.
- Letting the hips sag toward the floor, which loses the straight-line position and strains the lumbar spine.
- Rushing the reps and swinging the limbs, trading core control for momentum.
Frequently asked questions
What muscles does the front plank with arm and leg lift work?
It mainly trains the core — the abdominals, obliques, and lower back — to resist rotation, while the glutes and shoulders work as stabilizers to keep your body straight and level.
Is this plank variation good for beginners?
It is best once you can hold a steady high plank. If lifting an arm and leg makes your hips twist or sag, build up with a standard plank first, then add the limb lifts.
How many reps should I do?
Aim for 6 to 10 controlled lifts per side, or hold each lift for one to two seconds across 2 to 3 sets. Stop the set once your hips can no longer stay square.
Why do I lift the opposite arm and leg instead of the same side?
Lifting opposite limbs keeps your base of support balanced and forces your core to resist rotation. Same-side lifts shift your weight too far to one side to stay level.
What is a good alternative to this exercise?
The forearm front plank with arm and leg lift is a lower variation with the same anti-rotation focus, and the bird dog from hands and knees is an easier regression that trains the same opposite-limb pattern.
