Plank Leg Raises

Instructions

1
Start in a plank position with hands shoulder-width apart, arms straight, and body forming a straight line from head to heels. Engage your core and maintain a neutral spine throughout the movement.
2
Position your body weight evenly distributed between your hands and toes. Keep your shoulders directly over your wrists and your core braced. Your legs should be fully extended and parallel.
3
Slowly lower one leg by bending at the knee, bringing that foot toward your glute while keeping the other leg extended and body alignment intact. Lower with control for a 2-second count.
4
Drive through your heel to extend the lowered leg back to the starting plank position, focusing on powerful quadriceps contraction. Alternate legs in a controlled manner and return to the neutral plank before repeating on the opposite side.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Plank Leg Raises because it challenges the Rectus Femoris through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Waist region.

Benefits

  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Significantly enhances the structural integrity and power of the Rectus Femoris.

Common Mistakes

  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.

Pro Tips

To maximize the Plank Leg Raises , actively squeeze the Rectus Femoris at the peak of the contraction for a full second.

Exercise Variations

  • Dumbbell Plank Leg Raises
  • Cable Plank Leg Raises
  • Banded Plank Leg Raises

Beginner Tips

If you are new to the Plank Leg Raises , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions