Plank with Arm and Leg Lift

Plank with arm and leg lift is an advanced exercise that effectively strengthens the core muscles, shoulders and hips. This exercise improves balance, coordination and body stability, making it ideal for those looking to take their training to the next level.

Correct Execution of Plank with Arm and Leg Lift

Follow these steps to perform the exercise correctly:

  1. Start in a traditional plank position with forearms on the floor, elbows directly under shoulders and body in a straight line from head to heels.
  2. Engage the core muscles and keep the hips stable.
  3. Simultaneously raise the right arm forward and the left leg backward until both are parallel to the floor.
  4. Hold the position for 2-3 seconds while maintaining balance and stability.
  5. Slowly lower back to starting position and repeat with left arm and right leg.
  6. Continue to switch sides for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

  • Rotation of the hips: Make sure the hips remain square and parallel to the floor to target the correct muscles.
  • Lack of core stabilization: Engages the core muscles throughout the exercise to maintain balance and proper posture.
  • Using momentum: Perform the movement slowly and controlled to ensure proper muscle activation.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise by lifting only one arm or leg at a time to reduce difficulty.
  • Advanced: Increase the hold time in the lifted position or add a weight cuff to the ankles for extra resistance.

Number of Repetitions and Sets

Aim for 3 sets of 10-12 reps on each side. To build muscle strength and balance, perform the exercise 2-3 times a week.

Breathing

Inhale as you prepare the movement and exhale as you lift the arm and leg. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing the Plank with Arm and Leg Raise:

Back to blog