One-leg Front Plank (Core)

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.

In This Exercise:

• Target Muscle Group: Rectus Abdominis,
• Type: Strength
• Mechanics: Isolation
• Equipment: Floor Mat
• Difficulty: Intermediate

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