High Plank Leg Lift

The High Plank Leg Lift is a bodyweight exercise that combines strength and balance, focusing on the core muscles, gluteus and shoulders. This exercise strengthens both the upper and lower body while challenging stability, making it ideal for improving balance and body control. :contentReference[oaicite:0]{index=0}

Correct Execution of the High Plank Leg Lift

Follow these steps to perform the exercise correctly:

  1. Start in a high plank position with your hands placed directly under your shoulders and your body in a straight line from head to heels.
  2. Engage the core muscles and keep the hips stable.
  3. Slowly lift one leg up, keeping it straight, avoiding hip rotation or elevation.
  4. Hold the leg up for one second, then lower it back to the starting position in a controlled manner.
  5. Repeat with the opposite leg.
  6. Continue to switch legs for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Hips that rotate or rise: Be sure to keep the hips stable and parallel to the floor to avoid unnecessary strain on the lower back.
  • Lowering the head or shoulders: Keep the head in a neutral position and the shoulders away from the ears to maintain proper posture.
  • For fast movements: Perform the exercise slowly and controlled to maximize muscle activation and minimize the risk of injury.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise on the forearms instead of the hands to reduce the strain on the wrists.
  • Advanced: Add an ankle weight or use a resistance band around the ankles to increase the intensity.

Number of Repetitions and Sets

Perform 2-3 sets of 10-12 repetitions on each leg, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you prepare to lift the leg and exhale as you lift it up. Inhale again as you lower the leg back to the starting position. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the High Plank Leg Lift:

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