How to Do Alternate Arm Leg Plank Hold

Alternate Arm Leg Plank Hold 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 Hold

  1. 01Begin in a high plank position with hands under shoulders and feet hip-width apart.
  2. 02Brace the abdominals and lift the right arm and left leg simultaneously until they are parallel to the floor.
  3. 03Gaze at the floor to maintain a neutral cervical spine while searching for balance.
  4. 04Hold the peak tension for the prescribed duration before returning to the start position.
  5. 05Alternate sides by lifting the left arm and right leg while keeping the ribs tucked.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Alternate Arm Leg Plank Hold

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

Keep the hips and shoulders level to the floor to prevent the pelvis from tilting as the limbs lift.

Same coaching engine used inside the A90 app

05 / FAQ

Alternate Arm Leg Plank Hold questions

What muscles does Alternate Arm Leg Plank Hold work?

Alternate Arm Leg Plank Hold 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 Hold correctly?

Begin in a high plank position with hands under shoulders and feet hip-width apart. Brace the abdominals and lift the right arm and left leg simultaneously until they are parallel to the floor. Gaze at the floor to maintain a neutral cervical spine while searching for balance. Hold the peak tension for the prescribed duration before returning to the start position. Alternate sides by lifting the left arm and right leg while keeping the ribs tucked.

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

Keep the hips and shoulders level to the floor to prevent the pelvis from tilting as the limbs lift.

Is Alternate Arm Leg Plank Hold suitable for beginners?

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

Do you need equipment for Alternate Arm Leg Plank Hold?

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

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes alternate arm leg plank hold into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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