Technique
- Place your feet on an elevated surface roughly around shoulder height, such as a box or bench, and position your hands on the ground under your shoulders.
- Extend your body into a straight line from shoulders to heels and brace your core.
- Lift one leg off the elevation while keeping your hips level and your body rigid.
- Hold briefly, then lower the leg back to the elevation and lift the other leg.
- Continue alternating legs while maintaining a stable plank position.
Form tips
- Keep your body aligned in a straight line from shoulders to the supporting foot.
- Engage your core to prevent the hips from rotating or dropping.
- Lift the leg only as high as you can while keeping your pelvis stable.
- Push the ground away slightly to keep your shoulders active.
Logging: Each repetition involves working both sides.
Muscles
Strength
Secondary
- Glutes
- Hamstrings
- Serratus anterior
- Abs
- Obliques
- Hip adductors
- Chest
- Pelvis
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Serratus anterior
- Rectus abdominis
- External oblique
- Internal oblique
Equipment
Appears in
Regressions
Horizontal plank
Beginner
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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.