How to Perform High Plank Leg Raises: Variations and Techniques

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To perform a high plank with leg raises, you need to start in a high plank position with your hands shoulder-width apart and your feet hip-width apart. Engage your core and keep your spine straight. Then, lift one leg off the ground and raise it as high as you can without compromising your form. Lower the leg back down and repeat on the other side.

This exercise is an excellent way to strengthen your core, improve your balance, and enhance your overall fitness level. High plank with leg raises targets your abs, glutes, and hip flexors, making it an ideal workout for beginners and fitness enthusiasts alike. You can modify the exercise by performing it on your forearms instead of your hands or by adding ankle weights to increase the intensity.

Understanding High Plank

If you’re looking for an exercise that targets multiple muscle groups and improves overall core strength, the high plank is an excellent choice. This exercise is a fundamental position in yoga and Pilates and is also used in various strength and conditioning programs. In this section, we’ll discuss the importance of high plank, the muscles worked, and proper form.

Importance of High Plank

High plank is a great exercise for building core strength and stability. Your core muscles, including your transverse abdominis, external obliques, and erector spinae, work together to maintain a neutral spine and prevent your hips from sagging. Additionally, the high plank helps to strengthen your arms, shoulders, and back muscles.

Another benefit of the high plank is that it can improve your overall posture. By strengthening your core muscles, you can prevent slouching and improve your ability to maintain a neutral spine throughout the day.

Muscles Worked

High plank is a full-body exercise that targets multiple muscle groups. The primary muscles worked during high plank are:

  • Core muscles (transverse abdominis, external obliques, erector spinae)
  • Shoulder muscles (deltoids, rotator cuff muscles)
  • Arm muscles (triceps, biceps)
  • Back muscles (latissimus dorsi, rhomboids)
  • Glute muscles (gluteus maximus, gluteus medius)

To get the most out of high plank, it’s essential to maintain proper form throughout the exercise.

Form

To perform high plank correctly, follow these steps:

  1. Start in a push-up position with your hands shoulder-width apart and your feet hip-width apart.
  2. Engage your core muscles and maintain a neutral spine.
  3. Keep your shoulders directly above your wrists and your hips in line with your shoulders.
  4. Hold this position for 30-60 seconds, or as long as you can maintain proper form.

To add variation to your high plank, you can incorporate leg raises. To do this, lift one leg off the ground and hold it in the air for a few seconds before lowering it back down. Repeat on the other side. This variation targets your glute muscles and adds an extra challenge to your core strength.

In summary, the high plank is an excellent exercise for building core strength, improving posture, and targeting multiple muscle groups. By maintaining proper form and incorporating variations like leg raises, you can get the most out of this exercise and reach your fitness goals.

Leg Raise Plank Exercise Female Illustration
Leg Raise Plank Exercise Female Illustration

Getting into High Plank Position

To perform a high plank with a variation of leg raises, you need to start with a proper high plank position. This exercise is an excellent way to strengthen your core, arms, and shoulders. Here are the steps to get into a high plank position:

Proper Form

  1. Start on all fours with your hands directly under your shoulders, your fingers spread wide, and your knees directly under your hips.
  2. Step your feet back one at a time, straightening your legs and lifting your hips to come into a plank position.
  3. Your body should form a straight line from your head to your heels, with your core engaged and your shoulders directly over your wrists.
  4. Keep your neck in a neutral position, looking down at the floor to avoid straining your neck muscles.
  5. Keep your feet hip-width apart and your toes pressing into the ground for balance.

Common Mistakes and How to Avoid Them

To get the most out of your high plank with leg raises, it’s essential to maintain proper form throughout the exercise. Here are some common mistakes to avoid:

  1. Arching your back: This can put unnecessary pressure on your lower back and cause injury. To avoid this, engage your core muscles and keep your hips level with your shoulders.
  2. Dropping your head: Looking up or down can strain your neck muscles. Instead, keep your neck in a neutral position by looking down at the floor.
  3. Raising your hips too high: This can cause your lower back to sag and put pressure on your shoulders. To avoid this, keep your hips level with your shoulders and engage your core muscles.

By following these tips, you can perform a high plank with leg raises safely and effectively. Remember to maintain a neutral spine position throughout the exercise to protect your back and engage your core muscles for maximum benefit.

High Plank with Leg Raises

If you’re looking to add a challenging variation to your high plank routine, incorporating leg raises is an excellent option. High plank with leg raises is a great exercise for building core strength, stability, and endurance. In this section, we’ll guide you through the steps to perform a high plank with leg raises and discuss the benefits of adding leg raises to your workout routine.

Step-by-Step Guide

  1. Begin in a high plank position with your hands shoulder-width apart, palms flat on the ground, and your body in a straight line from head to heels.
  2. Engage your core muscles by pulling your belly button towards your spine.
  3. Slowly lift your right leg off the ground, keeping it straight and maintaining your body’s alignment.
  4. Hold the position for a few seconds, then lower your right leg back down to the starting position.
  5. Repeat the same movement with your left leg.
  6. Continue alternating between right and left leg raises for a set amount of time or repetitions.

Benefits of Adding Leg Raises

Adding leg raises to your high plank routine can provide various benefits, including:

  • Increased core strength: The high plank with leg raises targets your rectus abdominis, obliques, and other core muscles, making it an effective exercise for building overall core strength.
  • Improved stability: Performing leg raises while holding a high plank position requires a significant amount of stability and control, helping to improve your balance and coordination.
  • Strengthened glutes, hamstrings, and quads: Leg raises work your glutes, hamstrings, and quads, helping to tone and strengthen these muscles.
  • Reduced lower back pain: The high plank with leg raises can help alleviate lower back pain by strengthening the muscles that support your spine.
  • Increased hip flexor flexibility: Leg raises help to stretch and lengthen your hip flexors, which can improve your overall flexibility.

Incorporating high plank with leg raises into your workout routine is an excellent way to build core strength, stability, and endurance. By following the step-by-step guide and focusing on the benefits, you’ll be on your way to mastering this challenging exercise.

Variations of High Plank with Leg Raises

If you are looking to increase the challenge of your plank and work on your core muscles, you can try adding leg raises to your plank routine. Here are some variations of the high plank with leg raises that you can try:

Side Plank with Leg Raise

Side plank with leg raise is a great variation that targets your core muscles, stability, balance, glutes, hamstrings, and lower back. Here’s how to do it:

  1. Start in a side plank position with your elbow directly under your shoulder and your feet stacked on top of each other.
  2. Lift your top leg up while keeping your hips stable and your core engaged.
  3. Hold for a few seconds and then lower your leg back down.
  4. Repeat for a few reps and then switch sides.

Forearm Plank with Leg Raise

Forearm plank with leg raise is another variation that targets your core muscles, stability, balance, glutes, hamstrings, and lower back. Here’s how to do it:

  1. Start in a forearm plank position with your elbows directly under your shoulders and your feet hip-width apart.
  2. Lift one leg up while keeping your hips stable and your core engaged.
  3. Hold for a few seconds and then lower your leg back down.
  4. Repeat for a few reps and then switch sides.

Reverse Plank with Leg Raise

Reverse plank with leg raise is a challenging variation that targets your core muscles, stability, balance, glutes, hamstrings, and lower back. Here’s how to do it:

  1. Start in a reverse plank position with your hands directly under your shoulders and your feet hip-width apart.
  2. Lift one leg up while keeping your hips stable and your core engaged.
  3. Hold for a few seconds and then lower your leg back down.
  4. Repeat for a few reps and then switch sides.

Plank variations with leg raises are a great way to work on your core strength and challenge yourself. Try incorporating these variations into your plank routine for a strong and stable core.

Incorporating High Plank with Leg Raises into Your Routine

If you’re looking to add a challenging exercise to your routine, the high plank with leg raises is an excellent choice. This exercise targets your core, glutes, and hip flexors, making it an effective way to improve your overall strength and fitness. In this section, we’ll go over how to incorporate the high plank with leg raises into your routine, whether you’re a beginner or an advanced athlete.

For Beginners

If you’re new to the high plank with leg raises, it’s important to start slowly and focus on your form. Begin by holding a high plank position for 30 seconds, keeping your core engaged and your back flat. Once you feel comfortable with this position, you can start adding leg raises into the mix.

To perform a leg raise, lift one leg off the ground and hold it for a few seconds before lowering it back down. Repeat on the other side, and continue alternating legs for a total of 10 reps (5 on each side). As you get stronger, you can increase the number of reps and sets.

Here’s a breakdown of a beginner’s exercise routine:

ExerciseRepsSets
High Plank30 seconds3
High Plank with Leg Raises10 reps (5 on each side)3

For Advanced Athletes

If you’re already comfortable with the high plank with leg raises, you can make this exercise even more challenging by adding some variations. For example, you can try lifting your arm and opposite leg at the same time or incorporating a side plank into the exercise.

To perform a side plank with leg raises, begin in a side plank position with your elbow on the ground and your body in a straight line. Lift your top leg as high as you can, then lower it back down. Repeat for a total of 10 reps (5 on each side).

Here’s a breakdown of an advanced athlete’s exercise routine:

ExerciseRepsSets
High Plank with Leg Raises15 reps (8 on each side)4
Side Plank with Leg Raises10 reps (5 on each side)3

Incorporating the high plank with leg raises into your routine is a great way to improve your core strength and overall fitness. Whether you’re a beginner or an advanced athlete, there are plenty of ways to challenge yourself and take your workout to the next level.

Safety Precautions and Tips

Avoiding Injuries

When performing a high plank with leg raises, it is important to prioritize safety to avoid injuries. Here are some tips to keep in mind:

  • Maintain proper form and posture throughout the exercise. Keep your back straight and your core engaged to avoid straining your lower back.
  • Keep your wrists straight and aligned with your shoulders to prevent wrist injuries.
  • Avoid arching your back or letting your hips sag. This can cause unnecessary strain on your back muscles and lead to injury.
  • Focus on balance and stability. Keep your weight evenly distributed on your hands and toes to avoid falling or losing balance.
  • Start with small leg raises and gradually increase the height as you build strength. Overexerting yourself can lead to muscle strains or tears.

When to Consult a Doctor

If you have a history of back injuries or pain, it is important to consult with your doctor before attempting a high plank with leg raises. Additionally, if you experience any pain or discomfort during the exercise, stop immediately and seek medical attention if necessary.

Remember to always prioritize safety and listen to your body. With proper form and gradual progression, you can safely and effectively incorporate high plank with leg raises into your workout routine.

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