Alternating Plank Row Leg Raise | Illustrated Exercise Guide

Primary muscles: Core, upper back
Secondary muscles: Shoulders, arms, legs, glutes
Equipment: Dumbbells

Alternating Plank Row Leg Raise Instructions

1. Get into a plank position, with your hands under your shoulders, your feet a little wider than hip-width apart, and hold a dumbbell in each hand.
2. Pull the right dumbbell toward your waistline, squeeze the shoulder blades and then repeat on the left side.
3. Lift your right leg as high as you can without arching your back, hold for one second and then repeat with the left leg.
4. Repeat steps 2 and 3 until the set is complete.

Proper Form And Breathing Pattern

Lock your wrists to protect the joints, keep your core tight, engage your glutes, and maintain your body in a straight line. Breathe out as you pull the dumbbells toward the waistline and breathe in as you lower the legs to return to plank position.

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Exercise Benefits

The alternating plank row leg raise is a full body exercise that trains your core, glutes, shoulders, arms, and legs. This challenging move strengthens and tones your whole body, improves stability and posture, blasts calories, and boosts your overall conditioning.

Alternating Plank Row Leg Raise Demonstration

Sets And Reps

To practice proper exercise form, start with the bent over row and plank leg lifts. Once you’re comfortable, pair both moves and add 2 or 3, 30-second to 1-minute sets of the alternating plank row leg raise to your full body circuits.

Calories Burned

To calculate the number of calories burned doing the alternating plank row leg raise, enter your weight and the duration of the exercise:

Related Full Body Exercises

Try these other full body exercises to get your heart rate up and burn even more calories:
V sit curl press
Alternating lunge front raise
Double leg donkey kicks
Butterfly dips

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