How to perform it
- Assume a high plank position with your hands aligned below your shoulders and your body forming a stable line from head to feet.
- Keep your abs and glutes engaged to limit hip rotation.
- Raise one leg backward, keeping the knee extended or slightly bent according to the variation shown in the app.
- Lift only as high as you can while keeping your lower back neutral and hips aligned.
- Lower the leg with control and repeat on the same side or alternate legs according to the set.
- Avoid arching your lower back or shifting excessive weight into your arms.
What you should feel
Work in the core and glutes, with the shoulders supporting the plank and the posterior chain assisting with the leg raise.
Groups mentioned in the description
Exercise questions
Assume a high plank position with your hands aligned below your shoulders and your body forming a stable line from head to feet. Keep your abs and glutes engaged to limit hip rotation. Raise one leg backward, keeping the knee extended or slightly bent according to the variation shown in the app. Lift only as high as you can while keeping your lower back neutral and hips aligned. Lower the leg with control and repeat on the same side or alternate legs according to the set. Avoid arching your lower back or shifting excessive weight into your arms.
Plank variation with leg movement that works the core, glutes, and shoulders while keeping the hips and torso stable.
Work in the core and glutes, with the shoulders supporting the plank and the posterior chain assisting with the leg raise.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.