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Upper Legs · Body Weight
Alternate Single Leg Raise Plank
Alternate Single Leg Raise Plank is an intermediate isolation strength exercise that works the glutes (upper legs), with the shoulders and hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds per side, and it burns about 5.5 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Core · rectus abdominis, transverse abdominis
Secondary muscles
- Shoulders · deltoids
- Hip Flexors · iliopsoas
How to do Alternate Single Leg Raise Plank
- Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Lift your right leg off the floor, extending it straight back while maintaining the plank position. Hold briefly.
- Lower your right leg back to the starting position.
- Lift your left leg off the floor, extending it straight back. Hold briefly before lowering it back to the starting position. Continue alternating sides.
Form tips
- Keep your core engaged throughout the exercise to maintain stability and prevent your hips from sagging.
- Perform the movement slowly and with control to maximize muscle activation and prevent injury.
- Maintain a straight line from head to heels, avoiding any arching or rounding of your back.
Alternate Single Leg Raise Plank alternatives
More glutes exercises
Alternate Single Leg Raise Plank FAQ
What muscles does Alternate Single Leg Raise Plank work?
Alternate Single Leg Raise Plank mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus, rectus abdominis and transverse abdominis). The shoulders and hip flexors work as secondary muscles.
What equipment do you need for Alternate Single Leg Raise Plank?
None. Alternate Single Leg Raise Plank is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Alternate Single Leg Raise Plank should I do?
Start with 2-3 sets of 30-60-second holds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Alternate Single Leg Raise Plank good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Alternate Single Leg Raise Plank burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Alternate Single Leg Raise Plank?
Other exercises for the glutes include Resistance Band Side Plank Glute Raise, Dumbbell Single Leg Glute Bridge, Resistance Band Leg Kickback and Resistance Band Standing Balance Glute Kickback.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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