High Plank Leg Raise
Holding a high plank, you lift one straight leg a few centimetres and hold before switching, cutting the base from four points to three. The instant the foot floats, the abs and glutes must stop the hips from twisting — and that fight is the exercise. 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 × 4-6 lifts per leg with 3-sec holds | 60-90 sec |
| Muscle | 3 sets × 8-12 lifts per leg | 45-60 sec |
| Endurance | 2-3 sets × 15-20 alternating lifts | 30-45 sec |
Level — Beginner
Intermediate — a stillness test; the waistband, not the leg, is what observers should watch.
Proper form — 5 cues
- Squeeze the glute of the working leg before the foot leaves the floor.
- Raise the heel no higher than hip height — higher only tips the pelvis.
- Keep the pelvis flat as a tabletop while the leg floats.
- Press evenly through both palms without leaning away from the lifted side.
- Lower the toes silently and switch legs with zero hip sway.
Breathing: Exhale during each lift and hold, inhale as the foot returns.
The 3 mistakes Maddy corrects most
Common questions
What does lifting the leg add to a normal plank?
Two demands the static hold never makes: the glutes must extend the hip against gravity while the trunk holds its line, and the abs must resist the twisting pull created by losing one anchor. It converts a passive endurance hold into an active stability drill without any equipment or extra space.
How high should the leg go?
Barely — somewhere between ankle height and hip height is the honest window. Past hip height the movement stops coming from the hip and starts coming from lumbar arch and pelvic tilt, which is fake range. Judge each rep by the stillness of the waistband, not the altitude of the foot.
Can beginners use this before mastering the full plank?
Better to bank the prerequisite first: hold a clean thirty-to-forty-five-second high plank, then add the leg lifts. Attempting the raise on an unstable base rehearses hip sway rather than preventing it. The kneeling plank followed by the standard hold is the fastest honest route to this drill.
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