planking (single leg)

Planking single leg is an advanced variation of the regular plank where you lift one leg off the ground while maintaining the plank position. By lifting one leg, the core is additionally challenged because you have to resist anti-rotational forces and more stability is required. It is a progression that significantly increases intensity compared to the standard plank.

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Planking (Single Leg)

Purpose of the exercise

Strength exercise for the entire core (rectus abdominis, transversus abdominis, obliques), glutes, shoulders and anti-rotational stabilisers. Improves core stability under asymmetric loading, develops anti-rotational strength and strengthens the gluteal muscle of the lifted leg. Also effective for identifying and correcting asymmetry in core stability and for developing full-body tension under challenging conditions.

Supplies

Mat or soft surface
Sufficient space to lie outstretched
No further material required

Starting position

Start in regular plank position on forearms
Elbows under shoulders
Body in perfect straight line
Feet at hip width for stability
Tighten your core to the max
Gaze to the ground (neck neutral)

Implementation

Slowly lift one leg off the ground
Keep the lifted leg extended
Lift to about hip height (horizontal)
Avoid rotation of your hips (stay square)
Keep your body in a straight line
Tighten your gluteal muscle of the lifted leg
Hold this position for the prescribed time
Release controlled back to the ground
Switch legs or complete set on one side

Points of interest

✓ Keep your hips square (no rotation)
✓ Tighten your core extra to maintain stability
✓ Keep your body in a straight line
✓ Tighten gluteal muscle of lifted leg
✓ Avoid twisting or tilting your pelvis
✓ Breathe calmly (do not hold your breath)
✗ Avoid rotation of your hips or shoulders
✗ Don't lower your standing hip
✗ Don't lift your leg too high (creates hyperextension lower back)
✗ Don't let your lower back sag
✗ Don't lose your balance (core needs to stabilise)
✗ Don't hold out longer than technique allows

When this exercise?

This exercise is suitable for advanced athletes who can already hold a strong regular plank (60+ seconds). Ideal as a progression from standard plank. Very effective for athletes who need anti-rotational strength for their sport. Perfect for challenging core stability at higher levels. Also valuable for identifying weaknesses between left and right. Suitable as part of advanced core training. For acute back pain or core instability, have it assessed by a physiotherapist first. Start with short holds (10-15 seconds per leg) and gradually build up. Master the regular plank first before trying this variation.

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.