Decline Elbow Plank Leg Lift
Decline Elbow Plank Leg Lift is a bodyweight strength exercise targeting the abs and glutes. The decline position and single-leg lift increase core stability demands and posterior chain engagement.
How to do it
- Place your forearms on the floor and rest your feet on an elevated surface.
- Engage your core and keep your body in a straight diagonal line.
- Lift one leg off the elevated surface, raising it as high as possible while keeping your hips level.
- Hold briefly, then lower the leg back to the surface.
- Alternate legs for the desired number of repetitions.
Form cues
- Keep your body in a straight diagonal line from head to heels.
- Engage your core tightly before lifting your leg.
- Raise the leg only as high as your hips remain level.
- Press firmly through your forearms to protect your shoulders.
Breathing: Inhale steadily as you hold the plank, and exhale smoothly as you lift your leg.
Common mistakes
- Sagging hips lower the effectiveness and strain your lower back.
- Rotating the pelvis when lifting the leg reduces core and glute engagement.
- Holding your breath limits oxygen and makes the plank harder to maintain.
Muscles worked
Primary: abs. Secondary: glutes, shoulders.
Suggested sets & reps
Get fitter
3 sets × 8–10 lifts per side, rest 60 s
Lose weight
3 sets × 8–12 alternating lifts per side, rest 45–60 s
Build muscle
3–4 sets × 6–10 controlled lifts per side, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel lower back discomfort, ease off and reduce the leg lift height.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What if I feel this in my lower back?
Lower your feet to a lower elevated surface or reduce the height of your leg lift to keep your abs engaged.
How high should I lift my leg?
Only lift as high as your hips stay completely level without twisting your pelvis.
Can I do this on my hands instead of elbows?
Yes, though using your forearms reduces wrist strain and focuses more work on the core.