Exercise
Push-up plank with alternating arm and leg lifts
The Push-Up Plank with Alternating Arm and Leg Lifts builds core stability, balance, and full-body control through controlled, opposing movements.
Push-up plank with alternating arm and leg lifts
The Push-Up Plank with Alternating Arm and Leg Lifts is an advanced core stability exercise that challenges strength, balance, and coordination at the same time. By lifting opposite limbs while holding a strong plank position, this movement forces your core, glutes, and shoulders to work together to maintain control and alignment. It’s especially effective for building anti-rotation strength and improving full-body stability.
This exercise goes beyond a standard plank by introducing unilateral loading, which increases the demand on your deep core muscles. Each lift creates an imbalance your body must resist, making it highly effective for athletes, functional training, and advanced bodyweight programs. Because it requires slow, controlled movement, it also helps improve body awareness and postural control.
When performed correctly, the Push-Up Plank with Alternating Arm and Leg Lifts strengthens the core without excessive spinal movement, making it a smart choice for developing stability that transfers well to lifting, running, and sport-specific movements. It can be used as a main core exercise or as part of a full-body or conditioning circuit.
How to Perform the Push-up plank with alternating arm and leg lifts
- Begin in a standard push-up position with your hands placed slightly wider than shoulder-width apart, arms extended, and body forming a straight line from head to heels.
- Engage your core muscles by drawing your navel toward your spine while maintaining a neutral back position throughout the exercise.
- Raise your right arm straight out in front of you while simultaneously lifting your left leg off the ground, keeping both limbs parallel to the floor. Exhale as you lift.
- Hold this position for 1-2 seconds, focusing on maintaining balance and keeping your hips square to the ground without rotating your torso.
- Return your right arm and left leg to the starting position while inhaling, ensuring your movements are controlled and deliberate.
- Repeat the movement with your left arm and right leg, extending them in a straight line while maintaining core stability. Exhale during the lift.
- Continue alternating sides in a slow, controlled manner, focusing on stability rather than speed.
- Complete your desired number of repetitions, making sure to perform an equal number on each side.
Important information
- Keep your shoulders directly over your wrists and avoid letting your hips sag or pike up during the exercise.
- If you feel strain in your lower back, slightly tuck your pelvis under to maintain a neutral spine position.
- Start with shorter hold times (1-2 seconds) and progress to longer holds (3-5 seconds) as your stability improves.
- For beginners, try mastering the standard plank position before progressing to this exercise.
FAQ - Push-up plank with alternating arm and leg lifts
This exercise primarily targets your core muscles including the transverse abdominis, rectus abdominis, and obliques. It also engages your shoulders, chest, glutes, hamstrings, and lower back as stabilizers, making it a comprehensive full-body movement.
Beginners can start with a partial squat depth and press lighter weights or no weights at all. You can also separate the movements initially, mastering the squat first, then the overhead press, before combining them into one fluid motion.
The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.
You can safely perform this exercise 3-4 times weekly, either as part of your warm-up or cool-down routine. It's particularly beneficial after intense upper body training sessions or on recovery days to maintain shoulder health and function.
Advanced exercisers can increase difficulty by adding a resistance band around the ankles, incorporating a tempo change with longer holds, performing the movement on an unstable surface like a BOSU ball, or adding a push-up between each alternating lift sequence.
Push-up plank with alternating arm and leg lifts
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