Core · Bodyweight
Front Plank with Arm and Leg Lift
How to do the front plank with arm and leg lift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Set up in a front plank on your forearms with your body in a straight line from head to heels. Lift one arm forward and the opposite leg back at the same time, holding briefly while keeping your hips square. Lower under control and repeat on the other side, bracing hard throughout.
- 1Feel your whole core brace to resist rotation as the limbs lift
- 2Keep your hips square and level, not tipping to one side
- 3Stay long from head to heel through every rep
Common mistakes
- Don't let your hips sag or twist when you raise a limb
- Avoid lifting the arm and leg so high your back arches
- Don't hold your breath; breathe steadily
Muscles worked
The front plank with arm and leg lift mainly works the lower abs, upper abs, and obliques, with the glutes, lower back, and front delts assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- ObliquesPrimary
- GlutesSupport
- Lower BackSupport
- Front DeltsSupport
- ForearmsMinor
- LatsMinor
- Lower TrapsMinor
- HamstringsMinor
Kovo programs the front plank with arm and leg lift 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.