Plank with Opposite Hand Leg Lift
Plank with opposite hand leg lift is a bodyweight core exercise targeting the abs. Extending diagonally opposite limbs from a high plank challenges anti-rotational stability and strengthens the entire posterior chain and core.
How to do it
- Begin in a high plank position with hands beneath your shoulders.
- Lift your right hand forward and your left leg back simultaneously, keeping both aligned with your torso.
- Hold for 2 seconds, then return both limbs to the floor.
- Repeat on the opposite side, lifting your left hand and right leg.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your hips completely still as you lift.
- Reach your fingertips forward and toes backward.
- Engage your abs as if bracing for a light nudge.
- Keep your gaze slightly ahead of your hands.
Breathing: Inhale to prepare in the plank position, and exhale steadily as you lift and extend your opposite limbs.
Common mistakes
- Sagging your lower back, which puts unnecessary stress on the spine instead of engaging the core.
- Rotating your hips to the side, which defeats the anti-rotation benefit of the exercise.
- Rushing the movement, which leads to a loss of balance and reduces core activation time.
Muscles worked
Primary: abs. Secondary: glutes, lower back, delts.
Suggested sets & reps
Get fitter
3 sets × 10 alternating reps, rest 60 s
Lose weight
3 sets × 10–12 alternating reps, rest 45–60 s
Build muscle
3–4 sets × 8–10 alternating reps with a 2-second hold, rest 60–90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel discomfort in your lower back, ease off and return to a standard high-plank option.
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 I lose my balance during the lift?
Widen your feet slightly to create a more stable base, or practice holding a standard high plank before trying to lift your limbs.
Where should I feel this exercise working?
You should feel your entire core working to keep you stable, along with your glutes and upper back as you lift your limbs.
How often can I do planks with opposite hand and leg lifts?
You can safely include this movement 2 to 3 times per week as part of your core or full-body routine.