Straight Leg Forward Down Up Back from Plank
Targets the core, hip flexors with a controlled rotation pattern; builds strength, control and mind-muscle connection.
Core & AbsAdvancedStrengthRotation
At a glance
| Muscles worked | Primary: Core, Hip flexors. Secondary: Gluteus maximus, Front delts |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Advanced |
| Type | Strength · Rotation |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Set up in a plank.
- Lift one straight leg forward, down, up and back in a controlled path.
- Keep the hips level.
- Switch legs.
Equipment
- None (bodyweight)
Coaching tips
Benefits
Targets the core, hip flexors with a controlled rotation pattern; builds strength, control and mind-muscle connection.
Common mistakes
Using the neck or compensating with the lower back.
Make it harder
Add a light weight or slow the tempo.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 4 sets × 8-12 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.