Core · Bodyweight
Leg Extension Plank
How to do the leg extension 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
Start in a forearm plank with your body in a straight line and core braced. Without letting your hips drop or rotate, lift one leg straight back off the floor, hold briefly, then lower it and repeat with the other leg, alternating. Extending each leg removes a point of support and forces your core and glutes to fight to keep your hips level.
- 1Your core bracing hard to keep your hips square as a leg lifts
- 2The glute of the lifted leg squeezing to raise it
- 3A steady straight line from head to heels
Common mistakes
- Letting your hips tilt or rotate when you raise a leg
- Lifting the leg so high your lower back arches
- Holding your breath instead of breathing steadily
Muscles worked
The leg extension plank mainly works the upper abs and lower abs, with the obliques, glutes, lower back, hamstrings, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- GlutesSupport
- Lower BackSupport
- HamstringsSupport
- Front DeltsSupport
- Lower TrapsMinor
- QuadsMinor
- Hip FlexorsMinor
Kovo programs the leg extension 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.