Alternate Single Leg Raise Plank

Default prescription & biomechanics

Primary muscles

Abdominals, Shoulders

Secondary muscles

Hip Flexors

Equipment

Bodyweight

Movement pattern

Core (Static force)

Difficulty

Beginner

Working rep range

15-20 reps per set

Between-set interval

60 seconds rest

Step-by-step coaching cues

1. Position yourself on the floor with your knees extended, palms on the ground, and elbows straight and aligned with your shoulders
2. Place your feet apart and in line with your hips
3. Keep your knees, hips, and torso fully aligned
4. Engage your abdomen, glutes, and scapular muscles, and perform the movement of raising your leg alternately

Joint & safety considerations

No specific joint contraindications are flagged for Alternate Single Leg Raise Plank. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
High Plank	Same movement pattern	Bodyweight
Cable Seated Crunch	Cable swap	Cable
Cable Standing Crunch with Rope Attachment	Cable swap	Cable
Dumbbell Overhead Sit Up	Dumbbell swap	Dumbbell
Dumbbell Plank Pass Through	Dumbbell swap	Dumbbell
Kettlebell Plank Pass Through	Kettlebell swap	Kettlebell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.