Push-up Position Front Plank with Arm and Leg Lift

How to do it

Set up in a high plank with hands under your shoulders and feet about hip-width. Brace your core and glutes, then lift one arm and the opposite leg until both are roughly parallel to the floor. Hold briefly, return under control, and alternate sides.

1. 1Feel your core and obliques fighting hard to keep your hips level on one
2. 2base
3. 3Feel your glute squeeze as you lift and extend the opposite leg
4. 4Keep your standing shoulder stable and your body in one straight line

Common mistakes

• ×Don't let your hips rotate or dip toward the lifted side
• ×Avoid arching your lower back as you raise the arm and leg
• ×Don't rush the switch; move slow and keep the brace

Muscles worked

The push-up position front plank with arm and leg lift mainly works the lower abs and obliques, with the lower back, upper abs, glutes, and front delts assisting.

• Lower AbsPrimary
• ObliquesPrimary
• Lower BackSupport
• Upper AbsSupport
• GlutesSupport
• Front DeltsSupport
• TricepsMinor
• ForearmsMinor
• Mid ChestMinor
• LatsMinor
• Upper TrapsMinor
• Mid TrapsMinor
• Lower TrapsMinor
• QuadsMinor
• HamstringsMinor
• Hip FlexorsMinor