Instructions:
- 1Start in a low plank position with your body in a straight line.
- 2Engage your core and keep your back flat.
- 3Raise one leg into the air, keeping it straight.
- 4Lower it back down slowly.
- 5Repeat with the other leg.
Tips:
- Keep your hips stable during the movement.
- Control the motion - don't let momentum do the work.
- Tighten your abs throughout.
- Don't let your lower back sag.
Low Plank Leg Raise: A Comprehensive Guide
The low plank leg raise is an effective bodyweight exercise that targets the waist while engaging the core, glutes, and lower back. This versatile movement, which can also be referred to as the low plank leg lift or low plank alt leg lift, combines the stabilization benefits of a plank with the muscle activation of a leg raise, making it an excellent addition to any fitness routine.
How to Perform Low Plank Leg Raises
To successfully execute the low plank leg raise, follow these steps:
- Begin in a low plank position, resting on your forearms and keeping your body straight from head to heels.
- Engage your core and glutes to maintain stability.
- Slowly lift one leg towards the ceiling while keeping your hips level.
- Hold the position for a moment, then lower your leg back down without touching the ground.
- Alternate legs, repeating the movement for the desired number of repetitions.
Benefits of Low Plank Leg Raises
The low plank leg raise offers several benefits:
- Enhances core stability and strength, which is crucial for overall athletic performance.
- Targets the glutes and hamstrings, helping to improve lower body strength.
- Improves balance and coordination, thanks to the focus required during the exercise.
- Can be easily modified for different fitness levels by adjusting the duration of the hold or the height of the leg lift.
Tips for Success
Here are some helpful tips to ensure you get the most out of your low plank leg raises:
- Maintain proper alignment throughout the exercise to prevent strain on your back and shoulders.
- Focus on controlled movements rather than speed to maximize muscle activation.
- If you find it difficult to perform leg raises from the low plank position, consider starting with the low side plank leg lift as a modification.
- Incorporate low plank with alternating leg glute raises for variety and to target the glute muscles more directly.
The low plank leg raise not only improves your strength but also challenges your stability and coordination. As you incorporate this exercise into your routine, remember that consistency is key. Whether you're questioning if leg raises are better than planks or wondering how to gradually include this movement, the low plank leg raise is a valuable technique for achieving a strong, toned waist and enhanced overall fitness.