Front Plank with Arm and Leg Lift push-up position

Instructions

1
Start in a plank position with hands shoulder-width apart directly under shoulders, body forming a straight line from head to heels, core engaged and neutral spine maintained
2
Prepare by bracing your core, drawing your navel toward your spine, and ensuring your shoulders are packed with scapulae slightly retracted
3
Lower your body by bending at the hips and knees simultaneously, bringing legs toward chest in a controlled manner while maintaining plank alignment, allowing the body to pike or fold forward
4
Return to starting plank position by extending hips and knees, using core muscles to drive the movement and maintain body tension throughout the concentric phase
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Pectoralis Major, Serratus Anterior
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

The Front Plank with Arm and Leg Lift push-up position is an incredibly effective Strength, Cardio movement designed to fully engage the Rectus Abdominis. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Plyometrics development.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Acts as a highly scalable Strength, Cardio movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
  • Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Plyometrics.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Exercise Variations

  • Dumbbell Front Plank with Arm and Leg Lift push-up position
  • Cable Front Plank with Arm and Leg Lift push-up position
  • Banded Front Plank with Arm and Leg Lift push-up position

Beginner Tips

If you are new to the Front Plank with Arm and Leg Lift push-up position , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions