Posted on 14 Comments

Single leg plank

Another plank variation, great for hips and glutes.

Lay down on the floor with your belly to the ground. Align your elbows directly below the shoulders and ground the toes into the floor. Lift your body up and align your butt, upper back, and head in a straight line. Keep a neutral neck and spine.

With your legs hip-width apart, lift your right leg to hip height and hold as much as you can.

Switch legs.


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14 thoughts on “Single leg plank

  1. I’ve been planking every day since May 1st to honor my hubby and his troops overseas. I’ll add this one to the mix!

    1. Thank you :)

  2. I don’t know, man. My butt muscles hurt just watching you do that… and I have a stupidly strong butt from riding all of the time!

    1. Hahaha! It looks harder that it is ;-)

  3. The plank! Good job with the demonstration Chape :)

    1. Thank you for your kind words, Shay-lon :)

      1. Do you like planks Chape?

      2. Yes, they are handy, easy to do, to modify and adapt. But I donĀ“t understand the world record plank competitions :D

      3. Yes, I don’t understand those either. I just heard about them. I think the longest is what .. almost 5 minutes right? that just seems brutal and unnecessary.

      4. It is 8 hours now? jeez, lol. that is a long time to hold a plank.

      5. I can’t imagine how boring was watching it lol

      6. haha yes, that too! I would have left at 5 minutes. LOL

      7. :-D

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