Plank w Single Leg Raises
A stability-focused plank variation lifting one leg at a time to increase core engagement, glute activation, and balance demands.
INTERMEDIATE
Single-Leg Bench Getup
Single-Leg Bench Getup is a lower body exercise that targets glutes, hamstrings, and quads. It is also a good core strengthening exercise.
Demonstration Video
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Target Muscles
Instructions
- Sit on a bench with a straight back. Tighten your body and raise your arms in front of you, keeping them at shoulder level. Raise one leg a few inches off the floor with the leg fully extended in front of you. This is your starting position.
- Raise your body to a standing position, pushing off with the heel of your supporting leg and extending your hips and knees. Keep your lifted leg locked. Pause and then lower yourself back to the starting position.
Tips
- Don't let the squatting knee fall inward.
- Be sure to keep your foot firmly on the floor. Don't stand on tiptoe.
Alternative Exercises
Single Leg Glute Bridge
A unilateral glute and hamstring exercise lifting the hips with one leg extended, enhancing glute activation, hip stability, and single-side strength.
Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
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