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Unlike the regular elbow plank, this one will activate your glute muscles. I may also note that this variation is more challenging.
Major Muscles Worked
- Abdominal Muscles
Other Muscles Worked
- Hip Flexors
- Glutes
- Lower Back
Single-Leg Plank Guide
- Get in the plank position and rest your forearms on the floor. Keep your palms facing forward.
- Raise one leg off the ground from your hip and maintain the position for about 10 seconds.
- Lower back the leg to plank position and alternate for the other and repeat.
- Do 10 reps each ten seconds.
Trainer’s Tips
- Ensure your ab muscles are tucked in and tight, navel drawn to the spine.
- Increase holding time as you advance from 10 seconds to even 30 seconds.
- You can alternate from supporting your upper body with your forearm to your palms when tired.
- Keep your shoulders, hips, and knees aligned in a straight line.
Benefits of the Single Leg Plank
This exercise is great for strengthening your core because it strengthens your ab and glute muscles.
Doing this isometric exercise can boost your mental strength because you have to push yourself to hold that position.
The single-leg plank may help loosen tight hip flexors.
