Plank Position Leg Lift
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Core Stability
Glute Activation
Posterior Chain
Isometric Hold
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Bodyweight
Mat (optional)
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All Levels
Overview
Plank Position Leg Lifts combine isometric core strength with targeted glute activation. By lifting one leg at a time while maintaining a strong plank, you challenge your body’s ability to stabilize against shifting loads. This movement enhances midline control, glute endurance, and posterior chain engagement.
Muscles Worked
PRIMARY:
Core stabilizers
Gluteus maximus
SECONDARY:
Hamstrings
Erector spinae
Shoulders
STEP-BY-STEP INSTRUCTIONS
Begin in a low plank position with forearms on the ground, elbows stacked directly beneath shoulders.
Keep your legs straight and feet hip-width apart, forming a straight line from shoulders to heels.
Brace your core and squeeze your glutes.
Slowly lift one straight leg a few inches off the ground, maintaining a neutral spine.
Pause at the top, then slowly lower the leg back to the ground.
Repeat the movement on the opposite leg.
Alternate sides for the desired number of reps.
Variations
Perform with a mini band around the ankles for increased glute engagement
Hold the leg lift at the top for 2–3 seconds
Increase time under tension by slowing down the tempo
Benefits
Develops core and glute stability
Enhances posture and trunk control
Builds endurance in the posterior chain
Encourages full-body awareness in an anti-rotational position
COACHING CUES
Keep hips square so you aren’t rocking side to side
Squeeze the glute to lift the leg, not the low back
Stay long through the crown of the head and heels
Keep core tight and ribs pulled in
Notes
Plank Position Leg Lifts are a simple yet effective way to strengthen the glutes and core while teaching the body to stabilize under asymmetrical load. Ideal for warm-ups, stability circuits, or accessory work, this movement enhances functional movement control and builds posterior resilience.