Prone elbow plank with leg lift

Prone elbow plank with leg lift

Set up

Position yourself with your elbows parallel on the floor and feet together

Implementation

Lift your hips to be inline with your shoulders. Compress core squeeze glutes and hold.

Notes

This core exercise is an intermediate exercise challenging both the superficial and deep layers of the trunk. Be sure to keep your hips square

General body part

  • Core

Muscles 

Agonist/Target

  • Trunk
  • Antagonist stabilisers
  • Rectus abdominis
  • Obliques

Synergists/Helpers/

  • Shoulders
  • Erector spine
  • Glutes

Joints involved

  • Hip
  • Knee
  • Ankle
  • Shoulder
  • Elbow
  • Wrist

Allocation

Complexity/Utility

  • Basic

Mechanics

  • Isolated

Movement pathway/Force

  • Isometric

 

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