Plank with Hand and Leg Up
Plank with hand and leg up is a bodyweight core exercise targeting the abs. Raising the same-side arm and leg simultaneously challenges lateral stability and demands greater balance and core control than standard plank variations.
How to do it
- Start in a high plank position with hands under your shoulders.
- Raise your right arm straight up toward the ceiling while simultaneously raising your right leg.
- Hold the position briefly with your arm and same-side leg elevated.
- Return to the plank and repeat on the left side.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your hips level with the floor.
- Engage your abs before lifting your limbs.
- Press firmly through your supporting hand.
- Look down at the floor to keep your neck neutral.
Breathing: Inhale to prepare, and exhale smoothly as you lift your hand and leg.
Common mistakes
- Rotating your hips to the side, which reduces core engagement and balance.
- Sagging your lower back, which puts unnecessary stress on your spine.
- Rushing through the movement, which makes it harder to maintain stability.
Muscles worked
Primary: abs. Secondary: glutes, lower back, delts.
Suggested sets & reps
Get fitter
3 sets × 5–8 reps per side, rest 60 s
Lose weight
3 sets × 6–10 reps per side, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps per side, rest 60 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel wrist or lower back discomfort, ease off and try a standard forearm plank instead.
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 if I lose my balance while lifting my arm and leg?
Balance takes practice. Try placing your feet slightly wider apart for a more stable base, or practice holding a standard high plank first.
Should I feel this in my lower back?
You should feel it mainly in your abs and glutes. If you feel strain in your lower back, try lowering your hips slightly and tightening your core.
How often can I do this exercise?
You can include this exercise 2 to 3 times per week as part of your core or full-body routine.