How to do the Plank Leg Raise
- Start in a high plank, hands under shoulders, arms straight.
- Keep your body in a straight line from head to ankles.
- Lift one straight leg just above your body line.
- Lower it, then lift the other leg, keeping your hips level.
Full technique — 6 steps
- Start in a high plank with hands flat on the floor directly under your shoulders and arms straight.
- Lift your body so shoulders, hips, knees, and ankles form one straight line.
- Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
- Keep one knee straight and lift that leg slightly above your body line by extending the hip.
- Pause briefly at the top without arching your lower back or turning your hips.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
- Kneeling Resistance Band Glute Kickback Same level
- Anchored Resistance Band Glute Kickback Same level
Machine
- Machine Glute Kickback Same level
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
- Harder Reverse Hyperextension with Stability Ball and Mini Band
- Harder Landmine Donkey Kick
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).
