Dumbbell Front Plank Arm Leg Raise

Muscles worked

Setup

1. Start in a high plank position with hands under shoulders, holding a light dumbbell in one hand.
2. Place your feet slightly wider than hip-width apart to create a stable base of support.
3. Engage your core and glutes to ensure your body forms a straight line from head to heels.

How to do it

1. Simultaneously lift the arm holding the dumbbell straight forward and the opposite leg straight back until both are parallel to the floor.
2. Exhale during the lift, focusing on keeping your hips and shoulders perfectly square to the ground.
3. Hold the top position for one second, then inhale as you slowly lower both limbs back to the starting position.
4. Switch the dumbbell to the other hand and repeat the movement with the opposite arm and leg.

Form checklist

• Keep your hips level; do not allow them to rotate or tilt toward the floor.
• Maintain a neutral spine by looking at a spot on the floor 6 inches in front of your hands.
• Avoid arching your lower back as you lift your leg; focus on glute contraction instead.
• Keep the supporting arm's elbow locked and the shoulder pushed away from the ear.

Pro tips

• Focus on 'reaching' toward opposite walls rather than just lifting up to maximize tension through the diagonal myofascial slings.
• Squeeze the glute of the lifting leg as hard as possible to stabilize the pelvis and prevent lower back strain.

Make it harder

• Increase the duration of the hold at the top of the movement to 3-5 seconds.
• Perform the exercise with the supporting hand on a medicine ball to add an element of instability.

Frequently asked

What muscles does the dumbbell front plank arm leg raise work?

The dumbbell front plank arm leg raise primarily targets the abs, erector spinae, and obliques, and also works the deltoids, glutes, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the dumbbell front plank arm leg raise?

The dumbbell front plank arm leg raise uses dumbbell.

Is the dumbbell front plank arm leg raise good for beginners?

The dumbbell front plank arm leg raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Bear PlankBeginner · abs, erector spinae, and obliques
• Cat StretchBeginner · abs, erector spinae, and obliques
• Down To Upward DogIntermediate · abs, erector spinae, glutes, hip flexors, obliques, and quadriceps
• Front Plank To Toe TapIntermediate · abs, adductors, erector spinae, hamstrings, obliques, pectorals, and trapezius