Core Training Series Part 4: Plank with Leg Lift

Plank with Leg Lift

This plank incorporates full-body strength to properly execute this more advanced style of plank.

PlankLegLift

There are two ways to execute this plank

1. Static Hold – Situate the body into a plank position on the hands. Lift your right foot off the floor, keeping the pelvis parallel to the ground, and hold for 10 – 20 seconds. Repeat on the opposite leg. Complete each leg twice.

2. Dynamic Movement – Situate the body into a plank position on the hands. Lift your right foot off the floor for two seconds, lower and lift the left leg. Continue to alternate lifting the legs, either for 10 reps on each leg (20 reps total) or continue for a 30 second bout. Complete two sets.

 

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