How to do Quadruped Plank With Leg Extensions
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Quadruped Plank With Leg Extensions
Workouts with Quadruped Plank With Leg Extensions
Target muscles worked
Instructions for Proper Form
Quadruped Plank With Leg Extensions is a compound exercise that primarily targets the core, along with the glutes and hamstrings. By extending one leg at a time while maintaining a plank position, you engage the core more intensely for stability, while also working on strength and balance. This variation adds complexity by combining a core stabilization move with a functional leg extension.
- Kneel on the ground with your knees about shoulder-width apart and your toes curled under your feet.
- Position your hands on the floor, right under your shoulders.
- Maintain proper posture by keeping your back straight, chest up, and eyes looking down.
- Raise your knees an inch or two off the ground by lifting your butt into the air.
- Extend one leg out behind you by engaging your glutes and hamstrings.
- Keep your core engaged to stop your hips from rotating.
- Hold this position for a moment.
- Reverse the movement.
- Keeping your knees off the ground, switch legs and repeat the movement on the opposite side.
- Complete the set.
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