How to do Hand Plank Leg Lift
On the floorHoldBoth sidesAdvanced
Hand 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 in a tabletop position.
- 2Step one foot back, then the other, extending your legs.
- 3Engage your core and lift one leg off the floor, keeping your body straight.
- 4Distribute weight evenly between hands and feet.
- 5Hold the position.
What you should feel
Press the floor gently away.
Form tips
- Keep your raised leg at hip height or lower if needed. Maintain level hips and avoid rotation.
- Keep your hips level… quiet and still.
- Breathe slowly… let your body be one long line.
Make it easier
If your wrists need a rest, lower your knees and lift your leg from there.
Coming out of it
Lower your foot… 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 Hand Plank Leg Lift with a coach
In BendEase, a voice coach talks you into Hand 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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