Vidéos
Instructions
- Start in a standard plank position with forearms on the ground and body aligned.
- Engage your core and lift one leg straight up without bending the knee.
- Hold the position, keeping hips square and body stable.
- Lower the leg back down with control.
- Repeat on the other side for equal time or repetitions.
Technical Tips
- Keep your hips level to avoid rotating the torso.
- Focus on squeezing the glutes while lifting the leg.
- Maintain a neutral neck by looking down between your hands.
Breathing Tips
- Inhale before lifting the leg.
- Exhale as you lift and hold.
- Breathe steadily while maintaining the plank position.
Restrictions médicales
- Lower back pain or injury
- Shoulder instability or injury
- Recent abdominal surgery
What muscles does the one-leg plank work?
The one-leg plank primarily works the abs while also engaging the external obliques, lower back, glutes, shoulders, and quadriceps to maintain balance and stability during the hold.
Is the one-leg plank better than a regular plank?
The one-leg plank offers a greater challenge to your core and stabilizing muscles compared to a regular plank because it removes one point of contact, increasing the demand on your balance and strength.
How long should I hold a one-leg plank?
Aim to hold the one-leg plank for 20–30 seconds per side while maintaining proper form, gradually increasing the duration as your core strength and balance improve.
Can beginners do the one-leg plank safely?
Beginners should master the standard plank first to build sufficient core strength before attempting the one-leg plank to ensure safety and effective execution without risking lower back strain.
The One-Leg Plank is an intermediate-level core stability exercise that challenges your balance, coordination, and muscular endurance. By removing one point of contact from the traditional plank position, it significantly increases the demand on the abdominal muscles while engaging the glutes, shoulders, and lower back for stabilization. This exercise is highly effective for enhancing core strength and improving functional stability required in sports and daily activities. Additionally, it trains unilateral control, helping correct muscular imbalances between sides. The One-Leg Plank is frequently integrated into calisthenics, Pilates, and fitness routines to intensify plank-based training without any equipment. Incorporating this movement regularly enhances posture, protects the spine through better core engagement, and prepares the body for more advanced compound exercises. As it requires strict form and balance, it is recommended to master the standard plank before progressing to this variation for optimal safety and effectiveness.