I’ll be introducing you to another core and stomach-tightening move with this week’s Best Butt Exercise. However! We’ll be adding an extra little twist to this already-awesome move so that your glutes get in on the muscle-toning action as well.
It’s a plank with a leg raise to hit the butt muscles. There are many variations you can perform with this one, although we’ll be learning a basic move with no equipment required. Who knows though, you may wish to progress to more difficult variations, like this one that uses a stability ball:
Exercise: Plank with Leg Raise
Muscles worked: Core muscles, Glutes, Hamstrings
Jolie Recommends: 3 sets of 10 reps (per leg)
Difficulty rating: 6
Effectiveness rating: 6
Best Butt Exercise #36: Plank With Leg Raise
The humble plank is renowned for being one of the best core-strengthening moves, so we’re going to use that today as well as add in a bit of hip extension to get those glutes firing as well.
This exercise is similar to the plank with lateral leg kicks move, but instead of shifting a leg out and to the side, you’ll be raising it directly up and back.
A good way to learn this move initially is with no added equipment on flat ground. Once you get the knack of this though, you may want to progress to more difficult versions; i.e. holding the plank with arms fully extended and balancing with feet on a medicine or stability ball.
Just be careful not to jump into this too quickly – focus on developing a good form that will really work those glute muscles first so that you can master the correct movement patterns before you add the extra challenge of balancing into the mix as well.
How to Do the Move
This video demonstrates how to do a basic plank with leg lift (no equipment required).
- Start in a plank position with your elbows on the ground and feet together behind you.
- Keeping the core tight and a neutral spine, squeeze the glutes to lift the right leg directly up behind you.
- Squeeze the glutes and hold in the up position for a couple of seconds before lowering the leg back into the plank.
- Complete the desired number of reps on the same leg (or alternatively, alternate legs for each rep).
- Repeat the desired number of reps and sets.
Perfecting Your Form
- Keep the hips parallel to the ground and square while doing the leg lifts.
- Maintain a straight line in your plank – no sagging hips or raised butts here!
- Really squeeze the glutes to help lift the leg up. Squeeze the glutes hard when holding in the up position.
- Avoid moving on to more advanced variations until you have mastered the basic move and can feel it in your glutes.
You can either do all your reps for these plank leg lifts on a single leg and then switch legs, or alternate legs as you go. Personally, I prefer to do one leg at a time as it fatigues the muscles more and I feel like I’m getting a better workout.
Try for 3 sets of 10 reps (per leg) of these, adding more reps or sets if you find that too easy!
For a deeper butt-burn, I highly recommend doing this exercise with a resistance band looped around your ankles. A light band is usually enough to help introduce some challenge for those glutes.