Leg Extension Plank

Muscles worked

Setup

1. Start in a forearm plank position with your elbows directly under your shoulders and forearms parallel.
2. Position your feet hip-width apart, digging your toes into the floor.
3. Engage your glutes and core to create a straight line from your head to your heels.
4. Maintain a neutral neck by gazing at a point on the floor about 6 inches in front of your hands.

How to do it

1. Exhale and slowly lift one leg toward the ceiling while keeping the knee perfectly straight.
2. Lift the leg only as high as you can without allowing your lower back to arch or your hips to tilt.
3. Inhale as you lower the leg back to the starting position with a controlled, 2-second tempo.
4. Alternate legs immediately, maintaining a steady rhythm and keeping the torso completely still.

Form checklist

• Keep your hips square to the floor; do not let the hip of the lifting leg rotate upward.
• Avoid 'piking' the hips or letting them sag toward the floor during the transition.
• Actively push through your elbows to keep your shoulder blades retracted and stable.
• Ensure the movement comes from the hip (glute contraction) rather than the lumbar spine.

Pro tips

• Imagine there is a glass of water resting on your lower back; your goal is to move your legs without spilling a drop.
• Focus on 'reaching' your heel toward the back wall as you lift to maximize hamstring and glute engagement.
• Pause for one second at the peak of the lift to emphasize the mind-muscle connection with the gluteus maximus.

Make it harder

• Perform the exercise from a high plank (hands under shoulders) to increase the stability demand on the shoulder girdle.
• Add a resistance band around your ankles to increase the load on the glutes and hip extensors.

Frequently asked

What muscles does the leg extension plank work?

The leg extension plank primarily targets the abs and obliques, and also works the erector spinae and glutes as secondary muscles.

What equipment do you need for the leg extension plank?

The leg extension plank requires no equipment — just your body weight.

Is the leg extension plank good for beginners?

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

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals