Plank And Back Plank Leg Lift (alternating)

Video coming soon...

The plank and back plank leg lift workout is a bodyweight exercise that targets the abs, lower back, glutes, and hamstrings.

By using bodyweight, this workout engages the core muscles to stabilize the body during the plank and back plank positions.

The alternating leg lifts add an extra challenge, further activating the abs, lower back, glutes, and hamstrings.

While the workout may engage auxiliary muscles, its primary focus is on the targeted muscle groups.

Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
Engage your core and glutes, and keep your neck in a neutral position.
Lift your right leg off the ground, keeping it straight and parallel to the floor.
Hold the lifted leg for a brief moment, focusing on maintaining stability in your upper body.
Lower your right leg back down to the starting position.
Repeat the leg lift with your left leg, keeping it straight and parallel to the floor.
Continue alternating leg lifts, maintaining proper form and control throughout the exercise.

Engage your core by imagining a string pulling your belly button towards your spine. This will help activate your abs and create a stable foundation for the exercise.
Keep your back straight and avoid sagging or arching. Imagine a straight line running from your head to your heels, and focus on maintaining that alignment throughout the movement.
Squeeze your glutes and engage your hamstrings as you lift one leg at a time. This will not only target your lower back and glutes, but also help stabilize your hips and prevent any unnecessary movement.
Control the movement and avoid swinging your legs. Slowly lift one leg off the ground, pause for a moment, and then lower it back down with control. This will maximize the engagement of your muscles and prevent any momentum from taking over.
Breathe deeply and exhale as you lift your leg. This will help you maintain focus and control, while also activating your deep core muscles for added stability.