Wall Plank One Leg Up Down
The wall plank one leg up down is a bodyweight exercise targeting the abdominals. Adding alternating single-leg raises to a wall plank increases core stability demands, challenges the glutes and lower back, and develops unilateral coordination and anti-rotation strength.
How to do it
- Stand facing a wall and place both hands flat on the wall at shoulder height.
- Step your feet back into a wall plank position, forming a straight line from head to heels.
- Engage your core and maintain a stable, neutral pelvis.
- Slowly lift one leg off the floor, raising it as high as comfortable while keeping the hips level.
- Lower the leg back to the floor with control and repeat with the opposite leg.
- Continue alternating for the desired number of repetitions.
Form cues
- Place hands flat on the wall at shoulder height.
- Step feet back to form a straight line from head to heels.
- Engage your core to keep your pelvis completely level.
- Lift one leg slowly without letting your hips sag or rotate.
Breathing: Inhale as you stabilize in the plank, and exhale steadily as you lift and lower your leg.
Common mistakes
- Letting the hips sag toward the wall, which strains the lower back instead of working the core.
- Lifting the leg too high by twisting the pelvis, which shifts the effort away from the abs.
- Bending the elbows as the leg lifts, which breaks the stable plank position.
Muscles worked
Primary: abs. Secondary: delts, glutes.
Suggested sets & reps
Get fitter
3 sets x 10-12 alternating reps, rest 60 s
Lose weight
3 sets x 10-14 alternating reps, rest 45 s
Build muscle
3-4 sets x 8-12 alternating reps, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp lower back or shoulder discomfort, ease off and 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
How far back should my feet be?
Step back far enough that your arms are straight and your body forms a comfortable diagonal line from your head to your heels.
What should I do if my lower back hurts?
Ease off, reduce your range of motion, and focus heavily on tucking your pelvis slightly under to engage your core.
How many times a week can I do this?
You can safely incorporate this core movement 2 to 3 times per week with adequate rest days in between.