How to do Elbow Plank Leg Lift
On the floorHoldBoth sidesAdvanced
Elbow Plank Leg Lift is a on the floor stretch for your triceps, upper back and obliques. Do it on one side, then switch.
Step by step
- 1Start on hands and knees.
- 2Lower forearms to the floor.
- 3Step back to extend legs.
- 4Engage your core.
- 5Lift one leg toward the ceiling.
- 6Distribute weight evenly between forearms and foot.
- 7Hold the position.
What you should feel
Keep your hips level and still.
Form tips
- Keep elbows under shoulders. Maintain level hips. Raise leg to hip height or as high as comfortable.
- Feel your belly and your glutes gently working.
- Long, slow breaths… in and out.
Make it easier
For a gentler version, rest your right knee on the floor as you lift.
Coming out of it
Lower your leg… bring your knees down… and rest back.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Elbow Plank Leg Lift with a coach
In BendEase, a voice coach talks you into Elbow Plank Leg Lift, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your triceps and upper back.
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