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.
BEGINNER
Squats With Band
Squats With Band targets the glutes, quadriceps, and hip adductor muscles. This exercise also targets the back and core.
Demonstration Video
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Target Muscles
Instructions
- First, make sure that the exercise band is evenly distributed between the left and right sides of the body. To do this, grab both sides of the strip with your hands and place both feet in the middle of the strip. Your feet should be shoulder-width apart.
- When you hold the bands, they should be the same height on each side. In this exercise, you should use a pronated grip (palms facing forward) and keep the strap handles close to your face. This is the starting position.
- Slowly begin to bend your knees and lower your legs until your thighs are parallel to the floor as you exhale. As you exhale, return your body to the starting position with your heels. Repeat for the recommended number of repetitions.
Tips
- Be sure to stretch the bands close to your face.
Alternative Exercises
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.
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.
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