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Core and abs · Strengthening

Isometric plank with leg lift

Isometric plank with leg lift, 3 sets, hold 20 seconds per leg

Illustration of the Isometric plank with leg lift exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per leg

Description: In a forearm plank position, keep the body straight and slowly lift one leg while maintaining pelvic stability. Hold the position for 20 seconds, then switch legs.

Tips: Contract the abdominal muscles to stabilize the trunk and avoid arching the back. Keep the head aligned with the spine.

Progression: Gradually increase the hold time up to 30 seconds per leg as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Forearm plank, body aligned
Clinical goal
Strengthening of the abdominal muscles and psoas
Also known as
plank with leg lift, raised leg plank, isometric plank with leg raise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.