Forearm Plank Leg Extension
Forearm plank with alternating leg extensions that increases anti-extension and glute demand.
Core & AbsIntermediateStrengthIsometric
At a glance
| Muscles worked | Primary: core. Secondary: glutes, shoulders, abs |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Isometric |
| Sets & reps | 4 sets × 8-12 each side |
| Estimated calories burned | ~24 kcal |
| Equipment | None needed |
How to do it
- Set up in a forearm plank with the body in a straight line.
- Extend one leg straight back while keeping the hips level.
- Return and alternate sides.
- Keep the core tightly braced.
- Complete 4 sets of 8-12 reps per side.
Coaching tips
Benefits
Forearm plank with alternating leg extensions that increases anti-extension and glute demand.
Common mistakes
Avoid letting the hips sag or rotate.
Make it harder
Slow the tempo or add a pause.
Make it easier
Perform a standard forearm plank.
Breathing
Breathe steadily; exhale as you extend the leg.
Build a workout with this exercise
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.