Core · Bodyweight
Alternate Single Leg Raise Plank
How to do the alternate single leg raise plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Hold a strong forearm or high plank with your body in a straight line. Without shifting your hips, lift one leg a few inches off the floor, hold briefly, then lower it and alternate legs while keeping your core braced.
- 1Glute and hamstring of the lifted leg switching on as you raise it
- 2Core staying locked so your hips stay square and level
- 3Steady, controlled breathing as you alternate sides
Common mistakes
- Lifting the leg so high that your lower back arches
- Letting the hips twist or rock as you switch legs
- Dropping your head or shrugging your shoulders
Muscles worked
The alternate single leg raise plank mainly works the lower abs and hip flexors, with the upper abs, glutes, forearms, obliques, hamstrings, and front delts assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- GlutesSupport
- ForearmsSupport
- ObliquesSupport
- HamstringsSupport
- Front DeltsSupport
- TricepsMinor
- Lower BackMinor
- QuadsMinor
Kovo programs the alternate single leg raise plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.