Swiss Ball Plank Leg Lift and Hold

Swiss Ball Plank Leg Lift and Hold

The Swiss ball plank leg lift hold is a progression from the traditional plank that targets the entire core region in addition to the upper body. The Swiss ball, an unstable surface, increases the difficulty of the exercise. Performing the leg lift will improve strength in the glutes and hamstrings. Holding the movement builds endurance and strength.


  1. 6648_A
    Start in a pushup position with your hands on a Swiss Ball and your feet on the floor. Your body should form a straight line from your shoulders to your ankles. This is your starting position.
  2. Swiss Ball Plank Leg Lift and Hold
    Raise one leg off of the floor and continue to hold your body in place above the Swiss ball. Hold for time. Return to the starting position to perform the movement on the other leg.

Trainer’s Tips

  • Squeeze your abs and glutes throughout the exercise to improve stability.
  • Don't allow your torso to sway from side-to-side while you lift your leg.
  • Keep your shoulders locked in place and don't allow your body to roll forward.