Core · Bodyweight
Inchworm and Plank Leg Lift
How to do the inchworm and plank 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
- Reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
From standing, hinge down and walk your hands out into a high plank. Once in the plank, lift one leg straight up behind you while keeping your hips level, then set it down and lift the other. Walk your hands back to your feet and stand up to repeat.
- 1Feel your shoulders and core stabilize as you walk out to plank
- 2Squeeze the glute of the lifting leg without rotating your hips
- 3Keep a long, braced body line from the walkout through the leg lifts
Common mistakes
- Don't let your hips sag or pike during the plank
- Avoid twisting your torso when you raise each leg
- Don't rush the hand walkout; keep your core tight
Muscles worked
The inchworm and plank leg lift mainly works the lower abs, with the upper abs, obliques, glutes, triceps, lower back, hamstrings, and front delts assisting.
- Lower AbsPrimary
- Upper AbsSupport
- ObliquesSupport
- GlutesSupport
- TricepsSupport
- Lower BackSupport
- HamstringsSupport
- Front DeltsSupport
- ForearmsMinor
- Mid ChestMinor
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- CalvesMinor
- Side DeltsMinor
- Hip FlexorsMinor
Kovo programs the inchworm and plank 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.