Plank Hold with One Hand and Leg Lift
Plank Hold With One Hand and Leg Lift is a bodyweight strength exercise targeting the abs and glutes. The simultaneous arm and opposite leg lift significantly challenges core anti-rotation stability and posterior chain engagement.
How to do it
- Begin in a full plank position with arms extended.
- Simultaneously lift one arm off the ground and the opposite leg, extending both straight.
- Hold the extended position briefly while keeping your hips level.
- Lower back to the starting position and repeat on the opposite side.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your hips completely level as you lift.
- Engage your glutes and core before moving.
- Reach your lifted hand and heel in opposite directions.
- Keep your gaze slightly forward on the floor to align your neck.
Breathing: Inhale steadily in the starting plank, then exhale smoothly as you lift your opposite arm and leg.
Common mistakes
- Rotating the hips open because it makes balance easier, which reduces core activation.
- Sagging the lower back due to fatigue, which strains the spine instead of working the abs.
- Rushing the movement instead of holding briefly, which misses the anti-rotation benefit.
Muscles worked
Primary: abs. Secondary: glutes, shoulders, lower back.
Suggested sets & reps
Get fitter
3 sets × 8–12 alternating reps, rest 60 s
Lose weight
3 sets × 8–10 alternating reps, rest 45 s
Build muscle
3–4 sets × 6–8 slow alternating reps, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel wrist or shoulder discomfort, ease off or choose a gentler plank variation.
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 should I do if my lower back hurts?
Lower back discomfort usually means your hips are sagging or your core has fatigued. Rest for a moment or drop to a simpler plank variation.
How can I stop wobbling so much?
Wobbling is normal when you start. Spread your feet slightly wider apart in your base plank to create a more stable foundation.
How often can I practice this core movement?
You can include this exercise 2 to 3 times per week as part of your regular home workouts.