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Exercises / Hip & gluteal

3D athlete for the front plank with hip extension

Front plank with hip extension

  • Strength
  • Hip & gluteal
  • Mat

Alternating straight-leg hip extension from a front plank. The highest gluteus maximus EMG in Boren et al.

Also called plank leg lift, plank with leg raise.

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Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

2-3 sets of 6-10 per side.

Start: Front plank

Steps

  1. Hold a front plank on the forearms and toes.
  2. Lift one straight leg a few centimetres without rotating the pelvis.
  3. Lower and alternate.

Cues

  • Squeeze the glute of the lifting leg
  • Keep the pelvis level

Common mistakes

  • Arching the low back
  • Rotating the pelvis

Used for

Evidence (1)

Easier

References (3)
  1. Boren K, Conrey C, Le Coguic J, Paprocki L, Voight M, Robinson TK. Int J Sports Phys Ther. 2011;6(3):206-223. Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises
  2. Okubo Y, Kaneoka K, Imai A, et al. J Orthop Sports Phys Ther. 2010;40(11):743-750. Electromyographic analysis of transversus abdominis and lumbar multifidus using wire electrodes during lumbar stabilization exercises
  3. Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.