How to Do Alternate Single Leg Raise Plank

Alternate Single Leg Raise 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 Single Leg Raise Plank

  1. 01Assume a forearm plank position with elbows stacked under the shoulders and toes tucked.
  2. 02Engage the glutes and core to create a straight line from the heels to the crown of the head.
  3. 03Lift the right foot three inches off the floor by squeezing the glute, keeping the knee locked.
  4. 04Hold the elevated position for two seconds without allowing the hips to rotate toward the floor.
  5. 05Return the right foot to the starting position and repeat the lift with the left leg.
  6. 06Maintain a neutral neck by looking at the floor between the forearms.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Alternate Single Leg Raise 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

If the lower back arches as the leg lifts, reduce the height of the leg raise to maintain a posterior pelvic tilt.

Same coaching engine used inside the A90 app

05 / FAQ

Alternate Single Leg Raise Plank questions

What muscles does Alternate Single Leg Raise Plank work?

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

How do you do Alternate Single Leg Raise Plank correctly?

Assume a forearm plank position with elbows stacked under the shoulders and toes tucked. Engage the glutes and core to create a straight line from the heels to the crown of the head. Lift the right foot three inches off the floor by squeezing the glute, keeping the knee locked. Hold the elevated position for two seconds without allowing the hips to rotate toward the floor. Return the right foot to the starting position and repeat the lift with the left leg. Maintain a neutral neck by looking at the floor between the forearms.

What is the A90 coach tip for Alternate Single Leg Raise Plank?

If the lower back arches as the leg lifts, reduce the height of the leg raise to maintain a posterior pelvic tilt.

Is Alternate Single Leg Raise Plank suitable for beginners?

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

Do you need equipment for Alternate Single Leg Raise Plank?

No. Alternate Single Leg Raise Plank 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 single leg raise plank into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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