Incline Elbow Plank with Leg Lift
The incline elbow plank with leg lift is a bodyweight exercise combining an elevated forearm plank with alternating rear leg raises. The leg lift targets the glutes while the plank position engages the core, shoulders, and lower back for comprehensive posterior chain activation.
How to do it
- Place your forearms on an elevated surface such as a bench and extend your legs behind you into an incline plank position.
- Engage your core and keep your body in a straight line.
- Lift one leg off the ground, raising it until it is in line with your torso or slightly above.
- Hold briefly, then lower the leg back to the start.
- Alternate legs for the desired number of repetitions.
Form cues
- Keep your forearms firmly planted on the elevated surface.
- Engage your core to maintain a straight line from head to heels.
- Squeeze your glutes as you lift one leg.
- Avoid arching your lower back when raising your leg.
Breathing: Inhale as you prepare in the plank position, and exhale steadily as you lift your leg.
Common mistakes
- Sagging hips, which strains the lower back and reduces core engagement.
- Rushing the leg lift, which causes momentum to take over instead of your glutes.
- Bending the elbows too far out, which puts unnecessary stress on the shoulder joints.
Muscles worked
Primary: glutes. Secondary: abs, lower back, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 alternating reps, rest 45 s
Lose weight
3 sets × 10–14 alternating reps, rest 45–60 s
Build muscle
3 sets × 8–12 alternating reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel lower back strain, ease off the height of your leg lift or shorten your set.
- If you experience shoulder discomfort, check that your elbows are directly beneath your shoulders.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel your glutes working when you lift your leg, along with your core and shoulders keeping your torso stable.
Can I do this if I have wrist discomfort?
Yes, because this variation uses your forearms instead of your hands, it helps keep your wrists comfortable.
How high should I lift my leg?
Lift your leg until it is roughly in line with your torso. You do not need to lift it very high; focus on keeping your hips stable.