Core · Bodyweight
Front Plank with Leg Lift
How to do the front plank with leg lift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Set up in a front plank on your forearms with your body in a straight line from head to heels. Keeping your hips level, lift one leg straight up toward the ceiling, squeeze the glute, then lower with control and repeat or switch sides. Keep your core braced the entire time.
- 1Feel your glute lift the leg and your core stay tight
- 2Keep your hips square and level to the floor
- 3Lift and lower the leg without losing plank alignment
Common mistakes
- Don't let your hips sag or rotate
- Avoid swinging the leg or arching your lower back
- Don't hold your breath; breathe steadily
Muscles worked
The front plank with leg lift mainly works the lower abs and glutes, with the upper abs, obliques, lower back, hamstrings, and front delts assisting.
- Lower AbsPrimary
- GlutesPrimary
- Upper AbsSupport
- ObliquesSupport
- Lower BackSupport
- HamstringsSupport
- Front DeltsSupport
- ForearmsMinor
- QuadsMinor
Kovo programs the front plank with 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.