Plank With Leg Lift
Plank With Leg Lift strengthening your core. A strong core comes with good posture, better balance, and even a healthier back. Moreover, it also targets quads, shoulders, hamstrings, and glutes.
BEGINNER
Quadruped Rocking
Quadruped Rocking is a bodyweight exercise that strengthens the abdominal muscles, lower back, glutes, thighs, and hamstrings.
Demonstration Video
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Target Muscles
Instructions
- Get on all fours with your knees bent at a 90-degree angle. Keep your back straight so that your body forms a line from head to hips. Keep your hands on the floor. This is your starting position.
- Keeping your hands on the floor and your back straight, drive your hips and torso back. When your buttocks are slightly above your heels, stop and slowly return to the starting position.
Tips
- Don't strain your neck. Keep your chin tucked in, neck neutral.
- Don't use too much of your upper body. Let your hips swing.
Alternative Exercises
Reverse Leg Raise
Reverse Leg Raise works your lower abs and strengthen your hips and lower back, which is beneficial for anyone who spends a lot of time sitting at a desk.
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