One leg front plank
The front plank with leg lift is a dynamic core exercise that enhances stability, strength, and balance. By lifting one leg while maintaining the plank position, you activate the core, glutes, lower back, and shoulder muscles. This exercise helps improve overall core stability and robustness, which is essential for athletes seeking enhanced performance. It also strengthens the posterior chain, promoting better posture and reducing the risk of injury. Athletes can benefit from increased muscular endurance and better functional movement, crucial for various sports activities.
| Primary muscle group: | Core |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Duration |
Community Averages
0:00:16
Avg. duration
Popularity
* Based on data from the Blaze community
Description
- 1Start on your hands and knees on a mat.
- 2Lower your upper body onto your elbows, and then extend your feet backward to straighten your body.
- 3Ensure your body is supported by your elbows and forefeet, with feet close together and elbows directly under your shoulders. Keep your neck neutral.
- 4Raise one leg off the floor, keeping it straight.
- 5Hold this position for the desired time, breathing normally.
- 6Lower the leg back down.
- 7Repeat the same steps with the opposite leg.
Tips & Tricks
Engage Your Core: Make sure to engage your core muscles throughout the exercise to maintain stability and proper form. This will help you get the maximum benefit and protect your lower back.
Maintain a Neutral Spine: Keep your spine in a neutral position by avoiding arching or rounding your back. Your body should form a straight line from your head to your heels.
Control Your Breathing: Remember to breathe deeply and consistently. Avoid holding your breath, as proper oxygen flow helps in maintaining muscle endurance and focus.
Even Weight Distribution: Ensure that the weight is evenly distributed across your forearms and the supporting leg. This keeps the strain off any single part of your body and promotes balance.
Focus on Alignment: Keep your head aligned with your spine, looking slightly ahead of your hands. Don't let your head drop, which can throw off your alignment and increase strain on your neck.
Gradual Progression: Start by holding the position for a shorter time and gradually increase as your strength and endurance improve. Rushing into long holds can lead to form breakdown and potential injury.
Stable Surface: Perform the exercise on a stable, flat surface to avoid any unnecessary movement that could affect your balance.
Soft Pads: Use a yoga mat or similar padding under your elbows to reduce pressure and enhance comfort, allowing you to hold the position longer.
Alternate Legs: Make sure to alternate legs between sets to ensure even muscle development on both sides of your body.
Stay Focused: Keep your mind focused on maintaining proper form and technique, rather than just counting down the seconds. Quality over quantity!
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
