Instructions:
- 1Begin in a standard plank position, with your forearms on the ground and your body perfectly straight
- 2Draw your right knee in towards your chest
- 3Kick your right leg out straight behind you, engaging your quads and glutes
- 4Bring your right leg back into your chest and set it down
- 5Repeat the movement with your left leg and continue to alternate
Tips:
- Keep your body straight throughout the exercise
- Focus on engaging your core
- Breathe in as you draw your knee in, and out as you extend your leg
- For more difficulty, try adding a pause when your leg is extended
Understanding the Leg Extension Plank
The leg extension plank is an effective exercise that primarily targets the waist, improving core strength and stability. This bodyweight exercise provides a unique twist to traditional planks, making it a versatile addition to your workout routines.
Commonly referred to as the leg press plank or the plank leg extension with foam roller, this exercise engages various muscle groups while enhancing balance and coordination. Whether you're looking to boost your fitness level or prepare for more advanced routines, mastering the leg extension plank will yield noticeable benefits.
How to Perform the Leg Extension Plank
To execute the leg extension plank effectively:
- Begin in a standard plank position, resting on your forearms and toes, ensuring your body forms a straight line from head to heels.
- Engage your core and maintain a neutral spine.
- Slowly extend one leg behind you, keeping it at hip height, while holding your plank position.
- Return to the starting position and repeat with the opposite leg.
Tips for Success
When practicing the leg extension plank, consider the following tips to enhance your form and maximize effectiveness:
- Keep your hips level and avoid letting them sag or rise excessively.
- Focus on controlled movements to prevent injury and ensure muscle engagement.
- Incorporate the exercise into your routine by transitioning to and from the leg extension plank smoothly.
- Use a foam roller under your feet for added resistance and a different challenge, particularly if you’re familiar with the plank leg extension with foam roller.
What Are Extended Planks?
Extended planks refer to variations of the standard plank that elevate the difficulty level by extending the arms or legs beyond their usual positions. The leg extension plank is a prime example, providing a dynamic way to engage your core while enhancing overall balance.
Incorporating the leg extension plank into your fitness regimen can significantly boost your strength and stability, making it a valuable exercise for individuals of all fitness levels.