Alternate Single Leg Raise Plank
The alternate single leg raise plank is an exercise that strengthens the core, glutes, and hip stabilizing muscles. By lifting one leg at a time, it challenges balance and trunk stability, making it ideal for those looking to improve body awareness and functional strength.
Key Benefits
- Strengthens the core, including abs and lower back, for greater stability.
- Activates and tones the glutes and hamstrings, improving posterior chain strength.
- Enhances balance and coordination by challenging body stability.
- Contributes to better posture and reduction of lower back pain.
Instructions
- Position yourself on the floor with your knees extended, palms on the ground, and elbows straight and aligned with your shoulders
- Place your feet apart and in line with your hips
- Keep your knees, hips, and torso fully aligned
- Engage your abdomen, glutes, and scapular muscles, and perform the movement of raising your leg alternately
Tips
- Avoid moving your torso up and down
- Avoid letting your hips drop
- Do not place your hands in front of or behind the shoulder line
Restrictions
Avoid this exercise if you have acute wrist, shoulder, or lower back pain. Individuals with severe spinal problems or herniated discs should consult a healthcare professional before practicing. If balance is a challenge, start with a regular high plank and progress gradually.
Common Mistakes to Avoid
- Letting the hips sag or pike up, losing spinal alignment.
- Rotating the torso when lifting the leg, indicating lack of core stability.
- Lifting the leg too high, causing excessive arching in the lower back.
Target Muscle
Primary
Secondary
