G

Plank Leg Raise

5/5
1 votes
Plank Leg Raise

Plank Leg Raise Exercise: Strengthen Your Core and Lower Body

Are you looking for an effective exercise to target your core and lower body muscles? Look no further than the Plank Leg Raise exercise! This compound movement not only engages your abs but also works your glutes, hamstrings, and hip muscles. In this article, we will guide you through the proper form and technique of performing the Plank Leg Raise exercise, its benefits, and how to incorporate it into your workout routine.

Benefits of Plank Leg Raise Exercise

1. Stronger and Toned Abs

The Plank Leg Raise exercise primarily targets your rectus abdominis, commonly known as the six-pack muscles. By engaging your core to stabilize your body while lifting your legs, you develop strength and definition in your abs.

2. Improved Core Stability

Maintaining a strong and stable core is essential for overall strength and functionality. The Plank Leg Raise exercise challenges your core muscles to stabilize your body, improving your balance and posture.

3. Enhanced Lower Body Strength

The movement involved in the Plank Leg Raise exercise also engages your lower body muscles. Your glutes, hamstrings, and hip muscles work together to lift and control the movement of your legs, resulting in increased lower body strength and endurance.

4. Increased Flexibility

Performing the Plank Leg Raise exercise requires a good range of motion in your hip flexors and hamstrings. Regularly incorporating this exercise into your routine can help improve your flexibility in these areas.

How to Perform the Plank Leg Raise Exercise

Step 1: Starting Position

  1. Begin by positioning yourself into a standard plank position. Place your hands directly under your shoulders and extend your legs out behind you, balancing on your toes.
  2. Ensure that your body forms a straight line from your head to your heels, with your core engaged.

Step 2: Hip and Leg Movement

  1. Begin the exercise by lifting one leg off the ground while maintaining the plank position. Slowly raise your leg as high as you can, ensuring to keep your knee straight.
  2. Pause for a brief moment at the top, feeling the contraction in your glutes and lower abs.
  3. Slowly lower your leg back down to the starting position and repeat the movement with the opposite leg.
  4. Perform the desired number of repetitions on each leg. Start with a comfortable number and gradually increase as you become stronger and more comfortable with the exercise.

Step 3: Form Tips

  1. Keep your core engaged throughout the entire exercise to maintain stability and prevent sagging of the hips.
  2. Maintain a neutral spine position and avoid excessive arching or rounding of the back.
  3. Focus on lifting your leg using your glutes and hamstring muscles, rather than relying on momentum or swinging.
  4. Breathe steadily throughout the movement, exhaling as you raise your leg and inhaling as you lower it back down.

How to Incorporate Plank Leg Raise into Your Workout Routine

The Plank Leg Raise exercise can be performed as part of a full-body or core-focused workout routine. Here are a few suggestions on how to include it:

Full-Body Workout

  1. Start with a 5-10 minute warm-up routine, consisting of light cardio exercises such as jogging or jumping jacks.
  2. Proceed to perform compound exercises such as squats, lunges, push-ups, and rows to target multiple muscle groups.
  3. Include the Plank Leg Raise exercise as part of your core-focused exercises. Perform 3 sets of 10-12 repetitions on each leg, resting for 30-60 seconds between sets.
  4. Finish your workout with a cool-down period that includes stretches for your core and lower body muscles.

Core-Focused Workout

  1. Begin with a 5-10 minute warm-up routine, consisting of dynamic stretches that target your core muscles.
  2. Perform exercises that solely target your abs, such as crunches, Russian twists, and planks.
  3. Incorporate the Plank Leg Raise exercise into your routine, performing 3 sets of 10-12 repetitions on each leg, with a 30-60 second rest between sets.
  4. End your workout with static stretches that focus on your core and lower body muscles.

Conclusion

The Plank Leg Raise exercise is a versatile and effective movement that targets multiple muscle groups simultaneously. By incorporating this exercise into your workout routine, you can strengthen your core, improve lower body strength, and increase flexibility. Remember to maintain proper form and gradually increase the difficulty as your strength and stability improve. Start reaping the benefits of the Plank Leg Raise exercise today and take your fitness journey to new heights!

see alternatives exercises

see other exercises

Gyms and fitness

If you're looking for a gym, fitness club or yoga studio, you've come to the right place.

You can find information about gyms in your area. Browse catalog of gyms and find gyms with classes which are you looking for.

On gym page you can find simple information like address, phone or website. You can find list of available classes. You can check availability of personal training or small group classes. On place page you can also see information about open hours.

You can find gyms near you with amenities, courts, studios and equipments.

Use our map to find gym at your city or district.

Workout center

In Gym Navigator you can find list of exercises with movies for many body parts.

You can browse exercises catalog and find exercises the best of you.

You can also find exercises grouped into workout plans, which you can use to improve you body. Each routine show you exercises one by one and give you possibility to count you progress and count down rest time.