Back Plank Elevated To Single Leg Hold

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The Back plank elevated to single leg hold workout primarily engages the Glutes and Lower Back.

Bodyweight is used to target these muscles without overstating the effect on secondary muscles.

Lie on your back with your legs extended and your arms by your sides.
Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.
Extend one leg straight up towards the ceiling, keeping it in line with your body.
Hold this position for a few seconds, focusing on maintaining stability and balance.
Lower your leg back down to the starting position and repeat with the other leg.

Start by lying on your back with your knees bent and feet flat on the ground.
Lift your hips off the ground, engaging your glutes and lower back muscles.
Extend one leg straight out, keeping it parallel to the ground.
Focus on squeezing your glutes to maintain stability and balance.
Keep your core tight and your spine neutral throughout the exercise.
Hold the position for a few seconds, then switch legs.
For an extra challenge, try lifting your arms off the ground while holding the position.