Wide-Stance Plank with Leg Lift

The wide-stance plank with leg lift is a ground-based bodyweight exercise that increases strength and stability throughout the body with an emphasis on the core. The wide-stance slightly reduces the difficulty of the exercise while the leg lift component strengthens the glutes, hamstrings, and hip flexors.


  1. 6139_A
    Position yourself on your elbows and toes, body facing the ground. Lift your hips forming a straight line from your shoulders to your feet. Brace your core and spread your feet wider than shoulder-width apart. This is your starting position.
  2. Wide-Stance Plank with Leg Lift
    Without moving your body, lift one leg toward the ceiling. Pause with the leg in this position for a few seconds. Lower your leg back to the ground.

Trainer’s Tips

  • Do not arch your lower back upon raising the leg.
  • Do not hike the hips high, or sag the hips low, during the plank.
  • Do not hyperextend the neck.