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Home » Exercise Guides » Core

One-Leg Front Plank: Strengthen Your Core and Stabilize

How to do the one-leg front plank

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:10 AM EDT

Ask Question?

The one-leg front plank is an awesome core exercise which works your abdominals, obliques, and also your spinal erector muscles. They are one of the best exercises you can do for core strength and muscle building, so it’s recommended for everyone as a safe exercise.

Now, some people may not have enough core strength to perform a plank effectively so simply getting into a push-up position on your hands and holding it will help build enough strength to eventually perform a standard plank. but even getting on your knees and leaning onto your forearms or hands can help your strength.

So grab a mat and start practicing.

One-leg Front Plank Details
Basic Information
Body Part
Core
Primary Muscles
Glutes, Hip Flexors, Obliques, Quadriceps, Rectus Abdominis, Serratus Anterior, Shoulders, Transverse abdominis
Secondary Muscles
Gluteus Maximus, Gluteus Medius, Latissimus Dorsi, Rhomboids, Trapezius
Equipment
Exercise Mat, Stopwatch Or Timer
Exercise Characteristics
Exercise Type
Stability
Movement Pattern
Brace
Force Type
Isometric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength30-60 seconds
Hypertrophy30-60 seconds
Endurance30-60 seconds
Power15-30 seconds
Muscular endurance30-60 seconds
Stability core30-60 seconds
Flexibility mobility30-60 seconds
Similar Exercises
  • Close Grip Bench Press: Build Massive Triceps and Chest Strength
  • Maximize Strength: Cable Press Around for Chest & Arms
  • Unleash Total Core Power with Dynamic Rotational Strength
  • Boost Upper Body Strength with Alternating Kettlebell Press

Exercise Instructions

  1. Begin by getting into a push-up position but place your forearms on the floor instead of your hands for body support.
  2. Keep your body straight and keep your core tight.
  3. Then lift your left leg and hold it for 20 seconds while breathing like normal.
  4. Now, put your left leg down and lift your right leg for 20 seconds.
  5. Repeat by alternating legs.

Variations & Tips:

  • If you can’t rest your body on your forearms then you can do a high plank by placing your hands on the floor and doing the plank.
  • Keep your core tight and body straight during the exercise.
  • Make sure your forearms are tucked under your shoulders to support your body sufficiently.
  • The one-leg front plank works your entire core.

Watch: How to do the one-leg front plank

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Categories: Core Exercise Guides
Previous Post

Cable One-Arm Front Raise: Target Your Shoulders & Core!

Next Post

Dumbbell Shrug: Master Your Trapezius for Stronger Shoulders

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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