High Plank Leg Lift

The High Plank Leg Lift is a body exercise that combines strength and balance, and targets the core muscles , glutes and shoulders . This exercise strengthens both the upper and lower body while challenging stability, making it ideal for improving balance and body control .

Correct technique and execution

How to perform the High Plank Leg Lift correctly:

1. Starting position: Place your hands directly under your shoulders in a high plank position with your body in a straight line from head to heels.
2. One Leg Raise: Lift one leg straight up off the floor while keeping your hips stable and your body in a tight plank position. Hold your leg in the air for a few seconds before slowly lowering it.
3. Switch legs: Repeat the movement with the other leg and maintain control throughout the exercise.

Common errors

• Dropped hips: Make sure the hips don't drop as you lift the leg. Keep your core engaged to maintain the plank position.
• Too high a lift: Do not lift the leg too high, as this can cause overload in the lower back.
• Asymmetric movement: Make sure your hips are parallel to the floor and don't rock as you lift your leg.

Modifications and variations

For beginners: Perform the exercise on your knees instead of in a full plank position to reduce the strain. For advanced: Try adding a band around your ankles for extra resistance, or perform the exercise with tight, controlled repetitions.

Reps and sets

Aim for 3 sets of 10-12 repetitions on each leg. Increase the number of repetitions as you get stronger.

Breathing technique

Inhale as you prepare to lift your leg, and exhale as you raise it. Maintain steady breathing to maintain stability throughout the exercise.

Videos for technique

Here are two videos that demonstrate the proper execution of the High Plank Leg Lift: