How to Do Alternate Arm Leg Plank

Alternate Arm Leg Plank is a core exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Alternate Arm Leg Plank

  1. 01Start in a high plank position with hands directly under the shoulders and feet hip-width apart.
  2. 02Simultaneously lift the right arm forward and the left leg backward until both are parallel to the floor.
  3. 03Hold the extended position for one second while squeezing the glute of the raised leg.
  4. 04Lower the limbs back to the floor without shifting the weight of the pelvis.
  5. 05Repeat the sequence using the left arm and right leg.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Alternate Arm Leg Plank

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Imagine balancing a glass of water on the small of the back to prevent the hips from tilting as the limbs extend.

Same coaching engine used inside the A90 app

05 / FAQ

Alternate Arm Leg Plank questions

What muscles does Alternate Arm Leg Plank work?

Alternate Arm Leg Plank is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Alternate Arm Leg Plank correctly?

Start in a high plank position with hands directly under the shoulders and feet hip-width apart. Simultaneously lift the right arm forward and the left leg backward until both are parallel to the floor. Hold the extended position for one second while squeezing the glute of the raised leg. Lower the limbs back to the floor without shifting the weight of the pelvis. Repeat the sequence using the left arm and right leg.

What is the A90 coach tip for Alternate Arm Leg Plank?

Imagine balancing a glass of water on the small of the back to prevent the hips from tilting as the limbs extend.

Is Alternate Arm Leg Plank suitable for beginners?

Alternate Arm Leg Plank is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Alternate Arm Leg Plank?

No. Alternate Arm Leg Plank is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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