High Plank Hand and Leg Raise
From a high plank you float one arm forward and the opposite leg up at the same time, balancing on two support points. It merges the plank's trunk demand with bird-dog coordination — a serious stability step up from either drill alone. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 sets × 3-5 lifts per pair with 3-sec holds | 60-90 sec |
| Muscle | 3 sets × 8-10 lifts per pair | 60 sec |
| Endurance | 2 sets × 12-16 alternating lifts | 45 sec |
Level — Beginner
Intermediate-to-advanced — two support points, zero forgiveness; earn it via the single-limb versions.
Proper form — 5 cues
- Grip the floor with the supporting hand before anything lifts.
- Raise the opposite arm and leg together until both are level with the torso.
- Reach long through the fingertips and heel — length beats height every time.
- Keep the belt line parallel with the floor as the limbs float.
- Hold two seconds, return both points softly, then change the pair.
Breathing: Inhale to set the plank, exhale slowly through the two-second float.
The 3 mistakes Maddy corrects most
Common questions
How is this different from a regular bird dog?
The base. A bird dog works from hands and knees, where balance is generous; this version starts from a full plank, so losing two of four contact points costs far more stability and the abs, glutes and shoulders must all pay. Think of it as the bird dog's toughest sibling rather than a new pattern.
I tip over every time — where do I regress to?
Split the skill: practise plank leg raises alone, then plank arm raises alone, each until ten slow reps feel boring. Widening the feet also buys stability cheaply. Recombine the limbs only when both halves are quiet, and expect the first joined reps to be short holds rather than long ones.
What is this drill best for in a programme?
It sharpens cross-body coordination and hip-trunk stiffness under low load, which supports running, carrying and heavy compound lifts. Slot it in warm-ups before lower-body or full-body sessions, or pair it with anti-rotation work on light days — it earns its place through quality minutes, not exhaustion.
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