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Video: Front Plank with Leg Extensions

Adam Hodges | February 26, 2013

A concise demonstration of the exercise:

This combines the front plank with straight leg hip extensions. In other words, you perform straight leg hip extensions from the front plank position. (You can also do a variation of donkey kicks from the plank position.)

To get into the front plank position:

  • Lie in prone position (face down).
  • Place toes on ground in dorsiflexed position.
  • Place elbows under shoulders.
  • Squeeze the quads. Squeeze the glutes. And raise into a plank.
  • Keep back flat. Do not let butt rise or sink. Stay flat.

Now, squeeze one glute to vertically raise that leg. Keep the back flat and still. Initiate and complete the movement from the glute.

If you feel the lower back or hamstring working, work on straight leg hip extensions while lying on the ground before progressing to the plank position. This should work the glute.

Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible during those intervals).

» More on functional strength

Related:

A Swimmer’s Guide to Healthy Shoulders Core Control and Postural Stability for Economical Running Overcoming Dropped Hips for Better Running Form Rethink Traditional Assumptions When Choosing Running Shoes Side Plank with Hip AbductionVideo: Side Plank with Hip Abduction

Filed Under: Videos Tagged With: Functional Strength Videos, Prehab, Strength

About Adam Hodges

Adam Hodges, PhD, is a multisport athlete and coach with credentials from USA Triathlon and the American College of Sports Medicine. In addition to coaching multisport athletes, he has coached high school cross country and track runners in California and masters swimmers in Colorado and California. As a USAT All-American triathlete, he has competed in the ITU World Triathlon Championships, the ITU World Duathlon Championships, and the Ironman World Championships in Hawaii. As a masters runner, he has won a series title in the XTERRA SoCal Trail Series. His current pursuits include trail running, climbing, mountaineering, skimo, and cross-country skiing.

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