Leg Extension Plank

The Leg Extension Plank is a dynamic and challenging exercise that targets multiple muscle groups simultaneously, engaging your core, glutes, quads, and hamstrings. This exercise is highly effective for strengthening and toning your lower body while also improving stability and balance. During the Leg Extension Plank, you start in a traditional plank position with your forearms resting on the floor and your body in a straight line from head to toe. From here, you lift one leg off the ground and extend it straight back, engaging your glutes and quads to maintain proper form. Hold this position for a few seconds (or longer if you can), then return your leg to the starting position and repeat on the other side. What makes the Leg Extension Plank so effective is that it increases the intensity and demands of the traditional plank exercise, as you are now engaging your targeted muscles while also challenging your core to maintain stability. The plank position itself strengthens your core and helps develop a strong and stable midsection, while the leg extension component specifically targets your glutes and quads, providing a great lower body workout. To maximize the benefits of the Leg Extension Plank, focus on maintaining proper form throughout the exercise. Keep your body aligned, engage your core muscles to prevent your hips from sagging, and squeeze your glutes as you extend your leg. Start with a few repetitions on each leg and gradually increase the number as you become more comfortable and stronger. Remember to always listen to your body and tailor the exercise to your fitness level. As with any workout, it's important to challenge yourself but not to the point of pain or discomfort. Incorporate the Leg Extension Plank into your routine and enjoy the benefits of a strong core and well-toned lower body.

Instructions

• Start by lying face down on an exercise mat or the floor, with your forearms and toes resting on the ground.
• Gently lift your body off the ground, balancing on your forearms and toes.
• Ensure that your body forms a straight line from your head to your heels.
• Engage your core muscles and squeeze your glutes to maintain stability.
• Slowly lift one leg off the ground, extending it straight backward.
• Hold this position for a few seconds while keeping your core engaged and maintaining proper form.
• Lower your leg back down to the starting position and repeat the movement with the opposite leg.
• Continue alternating legs for the desired number of repetitions or duration of the exercise.
• Remember to breathe deeply and maintain a steady rhythm while performing the Leg Extension Plank.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability and improve balance.
• Focus on squeezing your glutes and quadriceps to effectively engage your leg muscles.
• Keep your back straight and avoid rounding or arching it to prevent strain.
• Breathe evenly and continuously throughout the exercise to ensure proper oxygen supply to your muscles.
• Start with shorter duration planks and gradually increase the time as you build strength and endurance.
• Add variations to your leg extension plank by lifting one leg off the ground or incorporating side leg lifts for an added challenge.
• Maintain proper alignment by keeping your shoulders directly over your elbows and wrists and ankles in line with your spine.
• Avoid holding your breath and make sure to inhale and exhale deeply with each breath.
• Mix up your routine by combining leg extension planks with other core exercises to target different muscle groups.
• Stay consistent and make this exercise a part of your regular fitness routine to see the best results.