Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Bodyweight
Plank Leg Raises
Core · None · Primary muscle: Rectus Abdominis
Active
Difficulty3/5
Repetitions1–100
Sets1–20
Tempo2-1-2
Rest60s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Begin in a stable high plank with your hands beneath or slightly wider than your shoulders and both legs extended.
- Align your body from your head to your heels, brace your core, squeeze your glutes, and keep both hips facing the floor.
- Lift one straight leg a short distance without arching your lower back or shifting your shoulders.
- Pause briefly while keeping your torso stable and your hips level.
- Lower the foot under control until you re-establish the starting plank.
- Repeat with the opposite leg and continue alternating while maintaining your plank alignment.
Muscle focus
Muscles
Primary: Rectus Abdominis
Coaching
Tips
- Count each individual leg lift as one repetition.
- Press the floor away through your palms to keep your shoulders stable.
- Use a small controlled leg lift; height is less important than keeping the pelvis square.
- Widen your foot position slightly if you need more stability while learning the movement.
Technique check
Common mistakes
- Raising the hips instead of maintaining a straight plank line.
- Allowing the pelvis to rotate as one leg lifts.
- Excessively arching the lower back.
- Lifting the leg too high and losing glute or core control.
- Moving too quickly to maintain a stable torso.
- Sagging through the hips or losing plank alignment.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 60 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes