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Exercise Benefits With Proper Form & Technique

Plank With Leg Raise

(4.00)
through 4 votes
Human
muscles:Lower BackMuscle, Rectus AbdominisMuscle
synergists:TrapeziusMuscle, ObliquesMuscle, QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
required:Doable Without Equipment And Weights
optional:Fitness Mat, Weight Cuffs
fitness level:Normal
exercise type:Strength
Variations available (23)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General And Specifics

Starting Position

  • get in all fours position on the floor or a fitness mat
  • put your forearms shoulder width and parallel to the ground
  • the palms of the hands point to each other
  • hold the back straight
  • the elbows are under the shoulders and support your upper body
  • your sight is pointed to the ground
  • put the tiptoes together and stand on them

Correct Execution

  • brace your body, especially your abs and lift the hips until your body is in one line
  • the elbows stick to their position
  • now additionally lift one leg
  • hold the body in this stable position as long as you can
  • alternatively you can swing the upper leg up and down
  • do not let the hip sink down
  • repeat the exercise with the other leg, too

tip for the workout

  • you can make the exercise more difficult if you use weight cuffs