Plank leg raises involve lifting one leg at a time while maintaining a plank position. Here's how to do it correctly, incorporating insights from the provided YouTube video reference:
Understanding the Plank Leg Raise
The plank leg raise is a core exercise that adds a balance challenge to the traditional plank. The goal is to engage your glutes and core while lifting a leg, without compromising your form by twisting or arching your lower back.
How to Perform Plank Leg Raises
Here is a step by step guide:
- Start in a Plank Position:
- Begin in a standard plank position, either on your forearms or with your hands directly under your shoulders.
- Ensure your body forms a straight line from your head to your heels.
- Engage your core to prevent your hips from sagging.
- Engage Your Glutes:
- Before you lift your leg, focus on engaging your glute muscles.
- This engagement is critical for maintaining proper form and preventing lower back strain, as indicated in the video reference.
- Lift One Leg:
- Slowly lift one leg off the mat.
- Avoid lifting the leg too high to prevent twisting or arching your back as mentioned in the video, "we're not going to lift. So high that I start to twist."
- The leg should lift to a point that feels like an extension from your back, not a forced bend.
- Hold Briefly:
- Hold the lifted leg for a brief moment (about one or two seconds).
- Keep your core tight and glutes engaged to maintain stability.
- Lower Slowly:
- Slowly lower the leg back to the starting plank position.
- Repeat on the Other Side:
- Repeat the same steps with the other leg.
- Continue alternating legs while maintaining proper form.
- Maintain Control:
- Throughout the exercise, make sure to maintain control of your body.
- Avoid any jerky movements.
- The video emphasizes that "it's not a huge movement."
- Focus on form:
- The video states the goal of the exercise "is engaging those glutes" and to avoid the "extend at that low back".
Key Tips for Effective Plank Leg Raises
- Maintain a Straight Line: Keep your body in a straight line. Avoid sagging hips or lifting your rear in the air.
- Core Engagement: Keep your core muscles engaged throughout the exercise.
- Controlled Movements: Do not rush the exercise. Control the leg lift and lower for better engagement.
- Proper Breathing: Inhale while in plank and exhale when lifting a leg.
- Avoid Over-Extension: Focus on keeping your glutes engaged and avoiding over-extension of your lower back.
- Progression: Start slowly, focusing on technique rather than repetitions. As your core strength improves, you can gradually increase the number of repetitions.
Common Mistakes to Avoid
- Twisting: Avoid twisting your torso while lifting a leg.
- Arching Back: Prevent arching your lower back by engaging your core.
- Lifting Too High: Don’t lift your leg too high, as this can lead to back strain.
- Rushing: Do not perform the exercise too quickly.
By following these steps and tips, you can perform plank leg raises effectively and safely, strengthening your core and improving your balance.
