# Plank Leg Raise

A high plank on straight arms with one straight leg lifted behind you at a time. Trains the glutes and hamstrings while your stomach and shoulders hold the plank steady.

- Beginner · Isolation
- Equipment: 
- HD video: https://media.seto.fit/exercises/alternate-single-leg-raise-plank/video/female.mp4
- HTML: https://seto.fit/exercises/plank-leg-raise/

## Muscles worked

- Glutes: 8/10
- Hamstrings: 6/10

## How to do the Plank Leg Raise

1. Start in a high plank, hands under shoulders, arms straight.
2. Keep your body in a straight line from head to ankles.
3. Lift one straight leg just above your body line.
4. Lower it, then lift the other leg, keeping your hips level.

### Full technique — 6 steps

1. Start in a high plank with hands flat on the floor directly under your shoulders and arms straight.
2. Lift your body so shoulders, hips, knees, and ankles form one straight line.
3. Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
4. Keep one knee straight and lift that leg slightly above your body line by extending the hip.
5. Pause briefly at the top without arching your lower back or turning your hips.
6. Lower the foot back to the floor, then lift the other leg, alternating sides each rep.

## Common mistakes

- Letting the lower back sag
- Arching the lower back
- Rolling the pelvis open
- Swinging the leg with momentum
- Bending the lifted knee
- Shifting bodyweight to one side

## Form cues

- Keep hips level
- Keep hips square
- Kick back from the hip
- Toes point down
- Pull ribs down

## How much to do

- **Strength**: 3 sets of 8–12 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth**: 3–4 sets of 10–15 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Kneeling Resistance Band Glute Kickback](https://seto.fit/exercises/kneeling-resistance-band-glute-kickback/), [Anchored Resistance Band Glute Kickback](https://seto.fit/exercises/anchored-band-glute-kickback/)
- **Machine**: [Machine Glute Kickback](https://seto.fit/exercises/machine-glute-kickback/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Plank Leg Raise — 40% of bodyweight**
- Harder: [Reverse Hyperextension with Stability Ball and Mini Band](https://seto.fit/exercises/reverse-hyperextension-with-stability-ball-and-mini-band/) — Intermediate
- Harder: [Landmine Donkey Kick](https://seto.fit/exercises/landmine-donkey-kick/) — Intermediate

## Quick answers

### What muscles does the Plank Leg Raise work?

Primary: Glutes 8/10. Also works: Hamstrings 6/10.

### When should I do the Plank Leg Raise in a workout?

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

### How many sets and reps of the Plank Leg Raise?

Strength: 3 sets of 8–12 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Plank Leg Raise?

Resistance bands: Kneeling Resistance Band Glute Kickback, Anchored Resistance Band Glute Kickback. Machine: Machine Glute Kickback.

### What is a harder version of the Plank Leg Raise?

Reverse Hyperextension with Stability Ball and Mini Band (Intermediate), Landmine Donkey Kick (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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