Abs & core
Plank March to Knee Tuck
A slow plank combo: lift each leg up behind you, then tuck each knee in toward your chest. Your glutes and abs take turns while your core holds you steady.
- Works
- Core, glutes, hip flexors, front shoulders
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Start in a high plank with your hands under your shoulders and your body in a straight line.
- 2Lift your right leg up behind you, keeping it straight, then set it down. Do the same with your left.
- 3Pull your right knee in toward your chest and step it back, then do the same with your left.
- 4That's 1 rep. Keep repeating at a smooth, steady pace.
Cues
- Squeeze your glute to lift the leg.
- Lift only as high as you can without your lower back arching.
- Shoulders stay over your hands the whole time.
Common mistakes
- Arching your lower back on the lift. Lift a little lower and keep your ribs pulled down.
- Hips twisting open. Keep both hip bones facing the floor as the leg goes up.
- Hips sagging between moves. Brace your core and come back to a straight plank after each lift and tuck.
Easier
Put your hands on a bench or step, or rest your knees on the mat for a moment between reps.
Harder
Pause for 1 second at the top of each lift and with each knee in.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Do plank leg lifts work your glutes?
Yes. Lifting a straight leg behind you works the glute on that side, while your core and the leg on the floor hold you steady. Squeeze the glute at the top, and don't arch your back to get the leg higher.
