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Açıklama
Plank Leg Lift is an advanced exercise that targets core muscles by adding a leg lift movement to the standard plank position. This movement also works the glutes and lower back muscles in addition to the classic plank. Increases core stability and develops balance. Strengthens both anterior and posterior core chains simultaneously. When performed with proper form, it helps prevent lower back pain and improves posture. Requires no additional equipment and can be performed by athletes of all levels.
Adım Adım Talimatlar
- 1
Get into a standard plank position, hands under shoulders forming a straight line
- 2
Engage your core muscles and keep your body alignment straight
- 3
Lift your right leg up to hip height
- 4
Return to the starting position in a controlled manner
- 5
Repeat the same movement with your left leg
- 6
Continue without swaying your hips and without breaking body alignment throughout the movement
Önemli Noktalar
- ✓In standard plank position, elbows should be directly under your shoulders
- ✓Keep your core muscles tight as you lift one leg off the floor to hip level
- ✓Hips should remain stable, torso should not rotate or shift sideways when lifting leg
- ✓Engage glute muscles as you lift the leg and keep your knee straight
- ✓Your head should be aligned with your spine, don't look up or down
Yaygın Hatalar
- ✗Lifting hips up or dropping them down - torso should remain in a straight line
- ✗Lifting leg too high - lower back excessively arches and stress is created in lower back
- ✗Rotating torso - core stability is lost and movement loses effectiveness
- ✗Holding breath - muscle fatigue accelerates during prolonged isometric movement
- ✗Shrugging shoulders toward ears - causes neck and shoulder tension
Nefes Kontrolü
Exhale as you lift the leg, inhale as you lower the leg. Continue breathing regularly and deeply while in the plank position.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with lower back injuries should be careful
- Those with shoulder problems should try modified version
- Pregnant women should avoid in third trimester
- Those with high blood pressure should be careful
Güvenlik İpuçları
- Keep body line straight
- Don't forget to engage abdominal and glute muscles
- Don't rotate hips when lifting legs
- Stop the movement if form breaks down
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Develops core stabilization
- ✓Strengthens glutes and lower back muscles
- ✓Increases body balance and coordination
- ✓Builds functional core strength