Single Leg Plank — how to, muscles worked, alternatives

How to do the Single Leg Plank

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

Full technique — 8 steps

Set up face down with forearms on the floor and elbows directly under shoulders.
Extend your legs behind you and place your feet hip width apart on the toes.
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.
Lift one straight leg just off the floor without rotating your hips.
Press your forearms into the floor and hold your head in line with your spine.
Breathe through the hold without letting your hips sag, pike, or rotate.
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

Substitutes by equipment

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

Medicine ball

Medicine Ball Overhead Boat Hold Harder

Barbell

Landmine V-Sit Hold Harder

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 30% of bodyweight
This exercise Single Leg Plank 40% of bodyweight
Harder Long Lever Plank 55% of bodyweight
Harder Pilates Control Balance 60% of bodyweight

Too hard for now? Start with the Plank.

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.