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Core and abs · Strengthening

Single-leg Plank

Single-leg Plank, 3 sets, hold 20 seconds per leg

Illustration of the Single-leg Plank exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per leg

Rest: 30 seconds between each set

Description: Start in a classic plank position, then lift one leg while keeping your body straight and stable. Hold this position for 20 seconds, then switch legs.

Tips: Engage your abdominal muscles to stabilize your trunk and avoid arching your back. Keep your gaze towards the floor to maintain good posture.

Progression: Gradually increase the hold duration to 40 seconds per leg when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Classic plank position, hands on the floor, body aligned
Clinical goal
Strengthening of abdominal muscles and improvement of trunk stability
Also known as
one-leg plank, monopodal plank, unilateral plank hold

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.