Abs · Bodyweight
Front Plank with Arm and Leg Lift
The front plank with arm and leg lift is an advanced core variation that trains anti-rotational stability and full-body coordination. It targets the rectus abdominis, obliques, glutes, and shoulder stabilizers, making it suitable for a core circuit or movement prep.
- Muscles
- Abs
- Equipment
- Bodyweight
- Type
- Cardio / timed
- Animation
- Men and women
How to do it
- Start in a standard plank position on your forearms and toes.
- Keep your body in a straight line.
- Simultaneously lift one arm straight out in front of you and the opposite leg straight back.
- Hold briefly, then return to the plank position.
- Alternate sides, lifting the opposite arm and leg.
Common mistakes
- Tilting or rotating the hips toward the open side, which relieves tension from the core and twists the lumbar spine.
- Allowing the lower back to sag, creating unwanted compressive stress on the spine.
- Using momentum to swing the limbs upward, which bypasses the stabilizing muscles.
- Holding your breath during limb transitions, which spikes internal pressure and induces premature fatigue.
Tips
- Set your feet slightly wider than shoulder-width apart before initiating the lift to maintain a stable base.
- Keep your eyes fixed on the floor directly beneath you to ensure a neutral cervical spine.
- Hold the elevated arm and opposite leg for a full second at the top to confirm complete control.
Sets and reps
Perform 3 to 4 sets of 8 to 12 alternating reps per side, or work in timed intervals of 30 to 45 seconds. Rest for 45 to 60 seconds between sets to maintain movement quality.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is this exercise safe if I have lower back pain?
If you experience lower back pain, stop the movement immediately and consult a qualified specialist. The quadruped bird-dog is a safer regression that provides similar stability benefits without spinal loading.
What should you do if you cannot maintain your balance?
Widen your foot stance for better stability, or regress the exercise by lifting only one arm or only one leg at a time until your core strength improves.
