# Low Plank Leg Raise - Canonical: https://fitwill.app/exercise/7442/low-plank-leg-raise/ - Media ID: 7442 - Primary muscle: Abs - Body part: Core - Equipment: Body Weight - Video: https://fitwill.app/videos/7442/low-plank-leg-raise.mp4 ## Description The Low Plank Leg Raise is a core stability exercise that combines a classic forearm plank with a slow, controlled lift of one leg behind you. You hold your body in a straight line supported on your forearms and toes, then raise one leg off the floor while keeping your hips square and your trunk completely still. This turns a static hold into an anti-extension and anti-rotation challenge, forcing your midsection to work much harder than it would in a standard plank. The main demand falls on the deep core and the rectus abdominis, which must brace to stop your lower back from sagging as one point of support disappears. The glute of the moving leg drives the lift, with the hamstrings assisting, while the hip flexors of the grounded leg and the lower back muscles work to keep your pelvis level. Your shoulders, triceps, and the tops of your shoulders-down stabilizers also stay busy holding the plank position the entire time. This movement suits anyone who can already hold a solid forearm plank for 30 seconds or more and wants to progress without adding external load. It is a common progression in general strength training, useful for athletes who need trunk stiffness while moving their limbs, and a practical choice for home workouts because it needs nothing more than floor space and, ideally, a mat under your forearms. Setup matters more than the lift itself. Elbows directly under the shoulders, forearms parallel or hands lightly clasped, and a neutral neck create the base. If your elbows drift forward or your hips sit too high, the leg raise simply becomes a hip exercise with very little core involvement. Before lifting, squeeze your glutes and brace your abdomen as if preparing for a light push to the stomach; that brace is what protects your lower back throughout the set. To execute the lift well, raise one leg to roughly hip height by extending at the hip, not by swinging. The leg should travel straight back and up, with the toes pointing down or the foot relaxed, and the movement should be slow enough that nothing else on your body changes. Hold the top position for a second, lower the foot back to the floor under control, and only then switch sides. Most lifters do best with alternating reps or timed holds of 20 to 40 seconds per set. The most common faults are hips rotating open toward the lifted leg, the lower back arching as the leg climbs, and lifting the foot higher than the pelvis can tolerate. All three are fixed the same way: reduce the height of the lift, re-brace, and think about driving the heel toward the ceiling with the glute rather than reaching up with the foot. If you cannot keep your hips level at any height, return to a standard low plank until your brace strength catches up. ## Instructions 1. Place an exercise mat on the floor and kneel at its center, then set both forearms down with your elbows directly under your shoulders, forearms parallel or hands lightly clasped in loose fists. 2. Step your feet back one at a time until your body forms a straight line from head to heels, balancing on your forearms and the balls of your feet with your feet about hip-width apart. 3. Pull your shoulders down away from your ears, look at the floor just ahead of your hands, and keep your neck in line with your spine. 4. Exhale and brace your abdomen firmly, then squeeze both glutes to lock your pelvis in a neutral position before anything moves. 5. Keeping your hips square to the floor, lift one leg straight behind you by squeezing that glute, raising the foot to roughly hip height or slightly below. 6. Pause at the top for one to two seconds while keeping your torso completely still; do not let your hips tilt or rotate toward the moving leg. 7. Lower the leg slowly until your toes touch the floor, re-brace, then lift the opposite leg the same way if you are alternating. 8. Breathe steadily throughout, inhaling through your nose between lifts and exhaling as each leg rises, never holding your breath. 9. Complete your planned reps or hold time, then lower both knees to the mat to rest before starting the next set. ## Tips & Tricks - Check your hip bones before each lift: if one side of your pelvis lifts off its level line as the leg rises, you are rotating instead of extending, so lower the leg a few inches and start again. - A frequent mistake is squeezing the glute of the grounded leg but not the working one; the working glute is what performs the raise, so actively contract it rather than letting the lower back hoist the leg up. - Keep the lift modest — hip height or just below. Chasing a high foot position almost always arches the lower back and shifts work away from the abs. - If your elbows creep forward during the set, press them lightly back toward your feet; this re-tensions the shoulders and keeps the plank structure intact. - Slower is harder here. Take two full seconds to lift and two to lower; a fast swing uses momentum and robs the core of the anti-movement work that makes this exercise valuable. - Let the toes of your grounded foot grip lightly into the floor. A lazy support foot makes the whole plank wobble once one leg leaves the ground. - Alternate legs rep by rep at first, since most people have a weaker side; once you can keep your hips level, switch to longer single-side holds for a greater stability challenge. - If you feel it in your lower back rather than your midsection, stop, reset your brace with a forceful exhale, and shorten the range of the lift. ## Frequently Asked Questions ### What muscles does the Low Plank Leg Raise work? The abs and deep core do most of the stabilizing work, while the glute and hamstring of the lifting leg perform the raise. The hip flexors of the grounded leg, the lower back, and the shoulder stabilizers support the plank position throughout. ### Is the Low Plank Leg Raise suitable for beginners? It works best as a progression for people who can already hold a forearm plank for about 30 seconds. Newcomers should build that base first, then start with very small leg lifts or brief two to three second holds per side. ### How high should I raise my leg during the Low Plank Leg Raise? Roughly hip height is enough to fully train the movement. Lifting the foot much higher usually causes the lower back to arch and the pelvis to rotate, both of which reduce the core demand and strain the spine. ### Why do my hips rotate when I lift one leg? Rotation usually means the brace is not strong enough for the range you are using, or the glute of the lifted leg is not doing the work. Re-squeeze both glutes, shorten the lift, and imagine keeping both hip bones pointed at the floor. ### Can I do the Low Plank Leg Raise every day? Because it is a low-load stability exercise, frequent practice is generally fine, but it still counts as training for your core and glutes. Two to four sessions per week with a rest day in between is a sensible rhythm alongside other training. ### What can I use instead of the Low Plank Leg Raise? A standard low plank builds the base, and glute bridges or quadruped hip extensions train the hip extension part on its own. A shoulder-width stance plank with alternating toe taps is a gentler bridge between the two. ### Should I hold the raised position or alternate legs quickly? Both are useful, but for a one to two second pause at the top gives better control and lets you confirm your hips have not moved. Fast alternating turns the exercise toward a dynamic cardio movement and makes form slips harder to catch. ### Is it normal to feel this in my lower back? No — the working sensations should be in your abs, glutes, and the front of the grounded hip. Lower back discomfort means your brace has failed or the lift is too high, so stop, reset, and reduce the range.