Rotational Plank with Leg Lift
Improves lower back strength and stability, while also engaging the core and legs
BackBeginnerStrengthRotation
At a glance
| Muscles worked | Primary: Lower Back. Secondary: core, legs |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Rotation |
| Sets & reps | 4 sets × 10 each side |
| Estimated calories burned | ~40 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — Start in a plank position, with your hands shoulder-width apart and your feet hip-width apart
- Step 2: Initiation — Engage your core and lift your right leg off the ground, keeping it straight
- Step 3: Mid-phase — Rotate your torso to the right, keeping your arms and legs straight
- Step 4: End-position — Hold for a brief moment, then slowly lower your right leg back down to the starting position
- Step 5: Return — Repeat on the other side, lifting your left leg off the ground and rotating your torso to the left
- Step 6: Breathing and rhythm reminder — Focus on slow and controlled breathing, and try to maintain a steady rhythm throughout the exercise
- Step 7: Safety note — Avoid letting your body sag or losing control of the movement, and stop immediately if you experience any discomfort or pain
Coaching tips
Benefits
Improves lower back strength and stability, while also engaging the core and legs
Common mistakes
Letting the body sag or losing control of the movement
Make it harder
Increase the number of reps or add a weight to the leg lift
Make it easier
Start with a shorter range of motion and gradually increase as you build strength and control
Breathing
Inhale as you lift, exhale as you lower
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 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.