Legs · Bodyweight
Plank with Leg Raise
How to do the plank with leg raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Core Hold
- Mechanic
- Isolation
How to do it
Hold a plank position. Lift one leg off the ground, keeping your body stable, then return it and alternate sides.
- 1Hold a strong forearm plank and lift one leg slightly, feeling your glutes and hamstrings engage while your core stabilises
- 2Keep your hips level and your gaze down to maintain neck alignment
- 3Alternate legs and focus on balance so you feel steady and controlled
Common mistakes
- Don't lift your leg so high that your lower back arches or hips twist
- Avoid letting your shoulders shrug or your head drop
- Don't hold your breath; breathe deeply to support your core
Muscles worked
The plank with leg raise mainly works the lower abs and hip flexors, with the upper abs, forearms, obliques, glutes, and front delts assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- ForearmsSupport
- ObliquesSupport
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- QuadsMinor
- HamstringsMinor
Kovo programs the plank with leg raise 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 hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed April 2026.