Alternate arm leg plank

Category

Core

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, Obliques, Deltoids, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Latissimus Dorsi, Erector Spinae, Iliopsoas

How to do it

1. Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
2. Lift your right arm and left leg simultaneously, extending them straight out while maintaining balance. Hold briefly, then lower back to the plank position.
3. Lift your left arm and right leg simultaneously, extending them straight out and holding briefly before returning to the plank position.
4. Continue alternating sides, lifting opposite arms and legs.

Form tips

• Keep your core engaged throughout the exercise to maintain stability and prevent your hips from sagging.
• Perform the movement slowly and with control to maximize muscle engagement and maintain balance.
• Breathe steadily, exhaling as you lift your arm and leg and inhaling as you lower them back to the plank position.