How to Do Alternate Single Leg Raises Plank

Alternate Single Leg Raises 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 Raises Plank

  1. 01Assume a forearm plank position with elbows directly under shoulders and feet hip-width apart.
  2. 02Tuck the tailbone and squeeze the glutes to achieve a flat lower back.
  3. 03Lift the right foot off the floor toward the ceiling without bending the knee or arching the lumbar spine.
  4. 04Hold the elevated position for one second before returning the toe to the ground.
  5. 05Alternate by lifting the left leg and repeat for the desired duration or reps.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Alternate Single Leg Raises 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

Focus on keeping the pelvis parallel to the floor to prevent the hips from rotating when one foot leaves the ground.

Same coaching engine used inside the A90 app

05 / FAQ

Alternate Single Leg Raises Plank questions

What muscles does Alternate Single Leg Raises Plank work?

Alternate Single Leg Raises 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 Raises Plank correctly?

Assume a forearm plank position with elbows directly under shoulders and feet hip-width apart. Tuck the tailbone and squeeze the glutes to achieve a flat lower back. Lift the right foot off the floor toward the ceiling without bending the knee or arching the lumbar spine. Hold the elevated position for one second before returning the toe to the ground. Alternate by lifting the left leg and repeat for the desired duration or reps.

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

Focus on keeping the pelvis parallel to the floor to prevent the hips from rotating when one foot leaves the ground.

Is Alternate Single Leg Raises Plank suitable for beginners?

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

Do you need equipment for Alternate Single Leg Raises Plank?

No. Alternate Single Leg Raises 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 raises plank into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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