How to do the Plank Arm and Leg Raise
- Start in a plank position with your hands under your shoulders and legs extended.
- Lift one arm and the opposite leg, balancing on one hand and one foot.
- Keep your hips level and your stomach tight as you lift.
- Gently bring both limbs back to the starting position and switch sides.
Full technique — 7 steps
- Set up in a high plank with hands under shoulders and feet slightly wider than hip width.
- Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
- Shift your weight onto one hand and the opposite foot without letting your hips sag.
- Raise your free arm forward and up while lifting the other leg off the floor with the knee bent.
- Keep your ribs down and pelvis level without shifting onto the support side.
- Pause briefly, then return your hand and foot to the floor.
- Switch sides and repeat, alternating controlled reps from side to side.
Common mistakes
- Letting the lower back arch
- Rotating the pelvis open
- Shifting weight side to side
- Lifting the leg too high
- Dropping into the next rep
Form cues
- Move opposite limbs
- Keep hips level
- Keep ribs down
- Squeeze glutes hard
- Press through the palms
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Plank to Pike Toe Reach
- Easier Pike Hip Tap
- This exercise Plank Arm and Leg Raise
Too hard for now? Start with the Pike Hip Tap.
Quick answers
What muscles does the Plank Arm and Leg Raise work?
Primary: Abs 8/10, Obliques 8/10. Also works: Lower back 5/10.
When should I do the Plank Arm and Leg Raise in a workout?
Accessory. Goes after the main lifts. ≈ 5 min with rest.
How many sets and reps of the Plank Arm and Leg Raise?
Strength: 3–4 sets of 6–8 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3 sets of 8–12 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 45 s, 3–4 reps in reserve.
What is an easier version of the Plank Arm and Leg Raise?
Pike Hip Tap (50% of bodyweight), Plank to Pike Toe Reach (45% of bodyweight).
