Планка подъем ног вверх

Starting position

1. Get into a forearm plank: elbows under your shoulders, forearms parallel.
2. Legs straight, feet together or hip-width apart, resting on your toes.
3. Your body forms a straight line from head to heels; brace your abs and glutes and look at the floor.

Execution

1. Exhale and lift one straight leg 15–30 cm, squeezing the glute.
2. Hold for 1 second without shifting your hips or lower back.
3. Inhale and lower the leg back to the floor.
4. Repeat with the other leg. Keep alternating to the end of the set and breathe steadily — don't hold your breath.

Common mistakes

• Lifting the leg too high — the lower back arches and takes the load.
• Hips rotating toward the lifted leg — the core stops doing its job.
• Sagging hips — the load moves into the lower back.
• Hips piked up — the abs barely work.

Beginner tips

• Master a regular plank for 30–40 seconds with a straight body first.
• How high the leg goes matters less than keeping your hips still.
• If it's too hard, do it from a high plank on straight arms or cut the reps.

Alternatives

• Side Plank — static core work from a side plank
• Glute Bridge with Bench Support — more glute focus
• Планка прыжки ноги в стороны — a dynamic plank with leg work