Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.
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ToggleAs for me, I always enjoy explaining to people the best solutions I know to increase their fundamental core muscles.
Today, we will discuss the plank with leg lift and why you might consider this to be the best core strengthener of all.
However, it doesn’t matter if it is your first time or you have been an adherent of the practice all along, this piece will lead you through the process in a clear sequence.
This is a great starting point and believe me when I say that this pose and its possibilities are a lot of fun!
What is a Plank with a Leg Lift?
Plank with leg lift (Eka Pada Phalakasana) is also known as a variation of plank pose Kumbhakasana in the Sanskrit language. With leg lift is an effective flow yoga pose.
They build up the muscles of the core area, arms, and legs areas, as well as help to maintain balance and agility.
Most commonly, it is found in yoga, Pilates, and fitness exercises; which make it a popular and efficient type.
Thus incorporated into workouts, the plank with leg lift deserves special attention alongside other effective compound exercises.
Warm-Up Exercises for Plank with Leg Lift
Stretching has to be done before trying the plank with a leg lift in order to avoid injuries as well as prepare the body for the exercises.
- Cat-Cow Stretch: Sweeps your arms and loosens your spinal, while it works on your abdominal muscles. Swallow Scan your upper back and eventually get into Cow Pose for 8-10 breaths and then return to Cat Pose.
- Wrist Circles: Wash your hands and make sure your wrists are ready to bear the weight. Tilt them slowly in both horizontal planes, 10-15 times in each plane.
- High Knees: Make your heart beat faster and also move your lower limbs. Jog, raising your heels at a normal pace for half a minute to one full minute.
- Arm Circles: Warm up your shoulders. Turn the platform in small forward and backward circles, making 10-15 revolutions each way.
These exercises help to prepare your body for a workout that can be effective but at the same time safe.
What is the Anatomy of a Plank with Leg Lift?
Muscles Engaged During the Plank with Leg Lift:
Primary Muscles
These muscles are the main ones used during the exercise:
Core (Abdominals & Obliques): Helps to stabilize your body and stops the hips from dropping.
Shoulders (Deltoids): You should ensure that the lower part of your body supports the upper part of your body.
Chest (Pectorals): Helps maintain alignment.
Arms (Triceps & Biceps): Take care of your body and counteract the motion.
Secondary Muscles
These additional muscles help with stability and support:
Glutes: Lock your hips when doing the leg lift.
Thighs (Quadriceps & Hamstrings): Assist in micro accommodation, balance, and also support in movement.
Back Muscles: The three ensure that the body, particularly the spine remains upright and well aligned.
Why focus on these muscles?
Indeed, the development of these areas helps in the right alignment of the body in regard to stability and posture. This means that one target area of the body to effectively develop is the plank with leg lift.
How to Perform a Plank with Leg Lift (Step-by-Step)

Here’s a step-by-step guide to help you in Plank with Leg Lift:
- Start in a standard high plank position with your hands under your shoulders.
- Ensure your body forms a straight line from head to heels.
- Engage your core by pulling your belly button toward your spine.
- Lift one leg straight up without bending your knee. Keep your hips level.
- Hold for a few seconds, then lower your leg back down.
- Repeat on the other side.
Here’s a video that explains this yoga pose in more detail.
Body Parts Movement:
Body Part | Movement Type | Description |
Hands | Static | Hands remain firmly planted under shoulders to support body weight. |
Arms | Static | Arms stay extended and engaged to maintain stability. |
Chest | Static | The chest remains open and lifted to ensure proper alignment. |
Feet | Static (One moving briefly) | One foot stays grounded while the other lifts off the ground. |
Knees | Static | Knees remain straight to keep the legs aligned and balanced. |
Shoulders | Static | Shoulders are aligned with the torso, supporting weight and maintaining balance. |
Core | Static | The core remains engaged throughout the movement to stabilize the body. |
Glutes | Moving (Initially) | Glutes activate during the leg lift to assist in the motion and stabilize hips. |
Back | Static | The back stays straight to maintain a proper plank position. |
Common Mistakes to Avoid
If your hips lean this will over time exert pressure into your lower back.
Raising your leg high causes more problems due to instability.
First of all, the lack of breathing brings down your concentration and endurance levels.
Expert’s Suggestion
Ensure that you always look at the mirror before performing any other exercise or having a trainer to help you with the correct posture.
What are the Benefits of Plank with Leg Lift in Yoga?
Physical Benefits:
- Helps work on the abdominal muscles and the muscles in your arms and glutes.
- It stabilizes the body as well as the limbs in the case of people who suffer from poor balance.
- Strengthens the linkage between the upper and lower parts of the body.
Mental Benefits:
- Increases the level of concentration.
- Strengthens the mind through such posed-up positions of exercise.
Modification for Beginners
The kneeling side plank with the leg lift is a low-intensity exercise, start with it.
Perform the push-up with the palms of the hands flat on the ground to avoid stretching of the wrists.
Do not raise your leg high off the ground while doing this until such time that you will have the strength to do so.
Variations of Plank with Leg Lift
Side Plank with Leg Lift: Aligns the front of the abdomen towards the back, and strengthens the sides.
Reverse Plank with Leg Lift: Over time it strengthens your back muscles and also your glutes.
Forearm Plank with Alternating Leg Lift: It helps in reducing wrist pressure while exercising the core body muscles.
High Plank with Leg Lift: Increases challenge to the basic high plank.
Expert Tips
Do not stretch your neck forward as this will cause a strain on it as the neck should therefore be in parallel with the spine.
After that, pay attention to the work with your breath so you remain strong and constant.
Exercise is good, but do not over strain yourself, engage in it often.
How to Integrate Plank with Leg Lift into Your Routine
As part of a Yoga Sequence plank
Some ideas included using it in Protected: Vinyasa or Hatha where users of it can build strength and balance.
In Strength Training Routines
Perform it with push-ups or squats if you want an all-in-one upper-body exercise.
Advanced Practice
Barely touch something with your hand or start walking on two feet while holding something and slowly amplify the hold time or use ankle weights for increasing intensity.
Safety Precautions
If you have wrist or shoulder problems it is best to steer clear of this pose.
First of all, you have to warm up before practicing.
In case when you experience pain or discomfort stop at once.
VeryFit Life Final Words
The plank with leg lift is not just a beautiful exercise targeting the abdominal muscles but also other body parts.
It is a great step that makes you physically and mentally tough and helps you to know your ability to stand.
Whether you are a beginner or an advanced practitioner, you can gain much from this position because of its versatility.
I have tried adding this to my fitness plan and it will take your experience to another level. It has been tried today and the results prove that there is a difference.
FAQs
Is plank with leg lift good for a beginner?
Yes, I agree, start by using modifications such as people kneeling or doing the forearm plank with leg lift variation.
For how long does it take to hold a plank with a leg lift?
First, spend 15 seconds with each side and then increase the duration as the muscles are developed.
Why is the plank with leg lift superior to the average plank that many people do?
Push-ups add additional difficulty to the routine by incorporating your glutes and helping you with balance.
Source:
Rdn, L. A. (2020, June 29). Amp Up Your Standard Planks with Plank Leg Raises. Greatist.
Plank Leg Lifts – WorkoutLabs Exercise Guide. (n.d.). WorkoutLabs.
Cronenberg, C. (2023, May 19). 15 plank variations you haven’t tried but need to ASAP. Healthline.
Daisy. (2021, June 19). Plank Leg Lifts | Illustrated Exercise Guide. SPOTEBI.