Front Plank with Arm and Leg Lift (push-up position)
Start in a push-up position with your body in a straight line from head to heels.
Engage your core and lift your right arm and left leg simultaneously, keeping your hips stable.
Hold for a moment, then lower back to the starting position and repeat on the opposite side.
- Begin in a push-up position.
- Lift your right arm and left leg.
- Hold briefly, then return to start.
- Switch sides and repeat.
How to perform the Front Plank with Arm and Leg Lift (push-up position)
- Set up. Set up in a stable, balanced starting position appropriate for the Front Plank with Arm and Leg Lift (push-up position) using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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