Bodyweight Floor Bird-Dog
Abs·Intermediate·Compound
Exercise guide
Bodyweight Floor Plank Alternate-Leg-Raise
The Bodyweight Floor Plank Alternate-Leg-Raise is a core stability exercise that increases glute and lower-back engagement while maintaining plank tension. Alternating leg lifts challenge balance and control.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
Yes
Sculpt
How to
How to do the Bodyweight Floor Plank Alternate-Leg-Raise
- 01
Start in a forearm plank position with elbows under your shoulders.
- 02
Brace your core and squeeze your glutes.
- 03
Lift one leg slightly off the floor while keeping your hips level.
- 04
Lower the leg back down with control.
- 05
Repeat with the opposite leg.
- 06
Continue alternating for the desired number of reps.
Performance tips
Cues that matter
- Avoid shifting your hips side to side.
- Lift the leg with control rather than height.
- Maintain steady breathing throughout the movement.
Common questions
Frequently asked
What muscles does the Bodyweight Floor Plank Alternate-Leg-Raise work?
The Bodyweight Floor Plank Alternate-Leg-Raise primarily targets the Glutes. Supporting muscles include Abs, Back.
Is the Bodyweight Floor Plank Alternate-Leg-Raise a compound or isolation exercise?
The Bodyweight Floor Plank Alternate-Leg-Raise is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Bodyweight Floor Plank Alternate-Leg-Raise?
The Bodyweight Floor Plank Alternate-Leg-Raise is a bodyweight exercise. No equipment is needed.
What difficulty level is the Bodyweight Floor Plank Alternate-Leg-Raise?
The Bodyweight Floor Plank Alternate-Leg-Raise is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
