# Single Leg Plank

A forearm plank held with one straight leg raised behind you, targeting the abs and obliques. Taking one foot off the floor adds an anti-rotation demand to the plank's anti-extension hold.

- Beginner · Isometric
- Equipment: 
- HD video: https://media.seto.fit/exercises/unilateral-plank/video/male.mp4
- HTML: https://seto.fit/exercises/single-leg-plank/

## Muscles worked

- Abs: 9/10
- Obliques: 6/10
- Lower back: 4/10

## How to do the Single Leg Plank

1. Start face down, resting on your forearms with elbows beneath shoulders.
2. Lift your body so it’s a straight line from head to ankles—don’t let hips sag.
3. Raise one straight leg just off the floor, hips level.
4. Press into your forearms and hold this position, breathing normally.
5. Switch legs and hold for the same time.

### Full technique — 8 steps

1. Set up face down with forearms on the floor and elbows directly under shoulders.
2. Extend your legs behind you and place your feet hip width apart on the toes.
3. Lift your body so shoulders, hips, knees, and ankles form one straight line.
4. Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
5. Lift one straight leg just off the floor without rotating your hips.
6. Press your forearms into the floor and hold your head in line with your spine.
7. Breathe through the hold without letting your hips sag, pike, or rotate.
8. Lower the leg, then repeat the hold with the other leg raised.

## Common mistakes

- Letting the lower back sag
- Rotating or shifting the hips
- Lifting the leg too high
- Piking the hips too high
- Bending the knee of the raised leg

## Form cues

- Keep hips level
- Squeeze glutes hard
- Push forearms through floor
- Reach long, not high
- Keep knees straight

## How much to do

- **Strength**: 3–4 sets of 15–30 reps · rest 1 min 15 s · 2–3 reps in reserve
- **Muscle growth**: 2–4 sets of 20–40 reps · rest 1 min · 3 reps in reserve
- **Endurance** (good fit): 2–3 sets of 30–60 reps · rest 45 s · 4 reps in reserve

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.

- **Medicine ball**: [Medicine Ball Overhead Boat Hold](https://seto.fit/exercises/medicine-ball-overhead-boat-hold/)
- **Barbell**: [Landmine V-Sit Hold](https://seto.fit/exercises/landmine-v-sit-hold/)

## 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](https://seto.fit/exercises/plank/) — 30% of bodyweight
- **This exercise: Single Leg Plank — 40% of bodyweight**
- Harder: [Long Lever Plank](https://seto.fit/exercises/long-lever-plank/) — 55% of bodyweight
- Harder: [Pilates Control Balance](https://seto.fit/exercises/pilates-control-balance/) — 60% of bodyweight

## Quick answers

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

Primary: Abs 9/10. Also works: Obliques 6/10, Lower back 4/10.

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

Accessory. Goes after the main lifts. ≈ 6 min with rest.

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

Strength: 3–4 sets of 15–30 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 2–4 sets of 20–40 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 45 s, 4 reps in reserve.

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

Medicine ball: Medicine Ball Overhead Boat Hold. Barbell: Landmine V-Sit Hold.

### What is an easier version of the Single Leg Plank?

Plank (30% of bodyweight).

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

Long Lever Plank (55% of bodyweight), Pilates Control Balance (60% of bodyweight).

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

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/