Plank with Hand and Leg Lift
Plank with hand and leg lift is a bodyweight exercise targeting the abs and lower back. Extending opposite limbs from a high plank demands anti-rotational core stability and challenges balance and coordination.
How to do it
- Begin in a high plank position with your hands directly under your shoulders.
- Simultaneously raise your right hand forward and your left leg straight back.
- Hold the extended position for 2 seconds, keeping your hips level.
- Lower and repeat on the opposite side, raising your left hand and right leg.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your hips completely level as you lift.
- Engage your abs firmly before lifting any limbs.
- Reach your hand forward and heel back in opposite directions.
- Breathe steadily throughout the hold.
Breathing: Inhale to prepare, and exhale steadily as you lift your opposite hand and leg, maintaining a steady breath during the two-second hold.
Common mistakes
- Rotating the hips as limbs lift, which reduces core activation and twists the lower back.
- Sagging the lower back toward the floor, which puts unnecessary stress on the spine.
- Rushing through the movement without pausing, which bypasses the balance challenge.
Muscles worked
Primary: abs. Secondary: glutes, lower back, delts.
Suggested sets & reps
Get fitter
3 sets x 10 alternating reps, rest 60 s
Lose weight
3 sets x 10-12 alternating reps, rest 45 s
Build muscle
3 sets x 8-10 alternating reps with a 3-second hold, rest 60 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel wrist or lower back 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.
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Start free →Frequently asked questions
What should I do if my lower back hurts during this plank?
Lower back discomfort usually means your hips are sagging or your abs are not engaged. Try dropping to your knees or practicing a basic high plank first.
How many times a week can I practice this exercise?
You can safely include core exercises like this 2 to 4 times per week, depending on your overall routine and recovery.
Why is it so hard to keep my balance?
Lifting opposite limbs reduces your base of support. Balance improves with practice as your core stabilizers adapt.