> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Horizontal plank leg lifts
> Novice · Dynamic · Alternate sides. Strength
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Alternate sides |
| **Video length** | 20 s |
## Technique
1. 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.
2. Extend your body into a straight line from shoulders to heels and brace your core.
3. Lift one leg off the elevation while keeping your hips level and your body rigid.
4. Hold briefly, then lower the leg back to the elevation and lift the other leg.
5. 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
- Glutes
- Hamstrings
- Serratus anterior
- Abs
- Obliques
- Hip adductors
- Chest
- Pelvis
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Serratus anterior
* Rectus abdominis
* External oblique
* Internal oblique
## Equipment
## Appears in
## Regressions
Beginner
Novice
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/horizontal-plank-leg-lifts-e1af). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
