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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Secondary muscles
- Upper back Lower back
- Equipment
- Bodyweight
Alternate Arm Leg Plank
4 steps Updated 29/08/2026
Alternate Arm Leg Plank is a bodyweight exercise targeting Core Muscles (rectus abdominis, obliques), Shoulders (deltoids).
Step by step
How to perform it
- Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Lift your right arm and left leg simultaneously, extending them straight out while maintaining balance. Hold briefly, then lower back to the plank position.
- Lift your left arm and right leg simultaneously, extending them straight out and holding briefly before returning to the plank position.
- Continue alternating sides, lifting opposite arms and legs.
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Variations and related exercises
Alternate Arm Leg Plank Hold
Alternate Arm Leg Plank Rest Pause
Bench Reverse Plank Hold
Bird Dog (Version 2)
Last updated: 29/08/2026
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Alternate Arm Leg Plank
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