Prone Leg Extension Plank With Plyo Box
core and Quads
BackAdvancedStrengthPlank
At a glance
| Muscles worked | core, quads |
|---|---|
| Muscle group | Back |
| Difficulty | Advanced |
| Type | Strength · Plank |
| Sets & reps | 4 sets × 15 reps |
| Estimated calories burned | ~45 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — place your forearms and legs on a seperate elevated structure
- Step 2: Initiation — bend your knees and lower your hips
- Step 3: Main movement — then extend your legs and raise your hips
Coaching tips
Benefits
core and Quads
Common mistakes
letting the back sag, keep you back straight
Make it harder
move slower
Make it easier
do fewer reps
Breathing
breath in and out normally
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Bent Over Lat Pulldown with Rope
Intermediate · 4 sets × 10-12 repsBodyweight Elbows Tight Row with Olympic Rings
Intermediate · 3 sets × 8-12 repsSingle Dumbbell Row On Incline Bench
Intermediate · 8 sets × 10 repsOverhand Bodyweight High Row
Intermediate · 5 sets × 10-15 repsSingle Arm Downward Pulley Row with a Twist
Advanced · 3 sets × 10-12 repsResistance Band Seated Row
Beginner · 3 sets × 12-15 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.