Plank Leg Open
The plank leg open is a Pilates bodyweight exercise targeting the abdominal muscles and glutes. Performed from a forearm plank, it involves lifting and opening each leg to the side, challenging core stability and hip abductor strength.
How to do it
- Start in a forearm plank position with your elbows under your shoulders and your body forming a straight line.
- Engage your core and keep your hips level.
- Lift one leg off the mat and open it out to the side as far as comfortable.
- Hold for a moment, then return the leg to the starting position.
- Repeat on the opposite side.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your elbows directly under shoulders
- Maintain a straight line from head to heels
- Press your forearms firmly into the floor
- Keep hips square to the mat
- Move with control, not momentum
Breathing: Exhale as you lift and open your leg, inhale as you return to the center.
Common mistakes
- Dropping the hips: puts unnecessary strain on the lower back
- Rotating the torso: reduces the focus on the abdominal muscles
- Holding your breath: prevents proper core engagement and increases blood pressure
- Shrugging shoulders: creates tension in the neck and upper traps
Muscles worked
Primary: abs. Secondary: glutes, shoulders, hip abductors.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60 s
Lose weight
3 sets × 12–16 reps per side, rest 45 s
Build muscle
3 sets × 8–10 reps per side, focus on slow tempo, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop and rest.
- If you have shoulder discomfort, ensure your elbows are stable before attempting to lift your leg.
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
Why do I feel this in my lower back?
You are likely letting your hips sag. Focus on tucking your tailbone and engaging your abs to protect your spine.
How far should I open my leg?
Only as far as you can while keeping your hips completely still. Quality of movement is more important than range of motion.
Can I do this if I have weak wrists?
Yes, because this exercise is performed on your forearms, it avoids putting direct pressure on your wrists.