Prone Plank Arm and Leg Raise
Improves core stability and balance
BackBeginnerStrengthIsometric
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
| Equipment | None needed |
How to do it
- Step 1: Start in a prone plank position with hands under shoulders and toes on ground.
- Step 2: Engage core and keep body straight from head to heels.
- Step 3: Raise right arm and left leg off ground, keeping straight.
- Step 4: Hold for a moment, then lower back down.
- Step 5: Repeat on the other side with left arm and right leg.
- Step 6: Breathe naturally and maintain core engagement.
- Step 7: Avoid letting hips sag or arch.
Coaching tips
Benefits
Improves core stability and balance
Common mistakes
Letting hips sag or arch
Make it harder
Increase time or reps
Make it easier
Knee on ground instead of toes
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
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