Plank Single Leg Hold
The single-leg plank removes one foot from the floor and holds it there, shrinking your base of support so the trunk and glutes must fight a constant tilt. It is the natural next test after the standard plank stops being challenging, and a staple for runners who need trunk stability on one leg. 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 holds x 8-15 sec per leg at maximum tension | 90 sec - 2 min |
| Muscle | 3 holds x 20-30 sec per leg | 60-90 sec |
| Endurance | 2-3 holds x 30-45 sec per leg | 30-45 sec |
Level — Intermediate
Intermediate — the classic first plank progression; earn a rock-solid 45-60 sec standard plank before floating a foot.
Proper form — 5 cues
- Build your normal plank first — elbows under shoulders, glutes on, body in one line.
- Widen the feet slightly, then float one foot a few centimetres off the floor.
- Squeeze the glute of the lifted leg so the leg stays long and level with the body.
- Press the supporting foot's toes into the floor like you are gripping it.
- Keep both hip bones pointing straight down — a friend should not be able to tell which leg is up from your pelvis alone.
Breathing: Hold a moderate brace and keep short, even breaths flowing — the narrower base makes breath-holding tempting and wrong.
The 3 mistakes Maddy corrects most
Common questions
How much harder is a single-leg plank than a regular plank?
Meaningfully — losing one of four contact points forces the trunk to resist tilt and rotation, not just sag, and the supporting-side glutes and obliques pick up work the two-leg version never asks for. Expect your hold times to drop to roughly a third to a half of your normal plank at first. That drop is the point.
When am I ready to try the single-leg version?
A sensible gate is a 45 to 60 second standard plank with no sag and no shaking through the middle. From there, begin with short 5 to 10 second floats on each leg inside a normal plank, returning the foot between floats. As the hips learn to stay level, lengthen the floats into true single-leg holds.
Why does my lower back ache during single-leg planks?
Almost always because the lifted leg is going too high, arching the lumbar spine, or because the hold continues after the abs have fatigued. Lower the foot to a small float, re-tuck the tailbone, shorten the hold, and finish sets before form breaks. If aching persists even with crisp short holds, drop back to the two-leg plank and have the issue looked at.
Related exercises
Easier: Plank Hold
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