High Plank with Opposite Arm and Leg Lift
Learn how to do High Plank with Opposite Arm and Leg Lift with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
High Plank with Opposite Arm and Leg Lift is a No equipment exercise that primarily targets the Abs, with secondary activation of the Deep Core, Shoulders, Glutes, Lower Back. It has a MET value of 4, meaning a 70 kg person burns approximately 140 calories in a 30-minute session.
How to Do High Plank with Opposite Arm and Leg Lift
An advanced plank variation that challenges core stability, balance, and coordination by lifting the opposite arm and leg simultaneously.
💡 Instructions:
Start in a high plank position with hands under shoulders and body in a straight line.
Engage your core and glutes to maintain stability.
Lift your right arm and left leg at the same time, keeping them straight.
Hold briefly at the top, then return to the plank position.
Repeat with the opposite arm and leg.
⚠️ Common mistakes:
Letting hips rotate or sag during the lift
Overextending the arm or leg
Rushing through the movement instead of controlling it
Placing hands too far forward or back
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Start Free TrialMuscles Worked by High Plank with Opposite Arm and Leg Lift
Equipment
- No equipment
Calorie Calculator
MET 4Calories = MET × weight (kg) × time (hours)
Quick Facts: High Plank with Opposite Arm and Leg Lift
- Type
- No equipment exercise
- Primary muscle
- Abs
- Secondary muscles
- Deep Core, Shoulders, Glutes, Lower Back
- MET value
- 4
- Calories (30 min, 70 kg)
- ≈ 140 cal
- Video quality
- 4K with male and female demonstrations
More Abs Exercises
FAQ: High Plank with Opposite Arm and Leg Lift
What muscles does High Plank with Opposite Arm and Leg Lift work?
High Plank with Opposite Arm and Leg Lift primarily targets the Abs, with secondary engagement of the Deep Core, Shoulders, Glutes, Lower Back.
How do you do High Plank with Opposite Arm and Leg Lift correctly?
An advanced plank variation that challenges core stability, balance, and coordination by lifting the opposite arm and leg simultaneously. 💡 Instructions:...
Is High Plank with Opposite Arm and Leg Lift good for beginners?
High Plank with Opposite Arm and Leg Lift has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for High Plank with Opposite Arm and Leg Lift?
High Plank with Opposite Arm and Leg Lift requires: No equipment.
What are the benefits of High Plank with Opposite Arm and Leg Lift?
High Plank with Opposite Arm and Leg Lift strengthens the Abs, engages the Deep Core and Shoulders and Glutes and Lower Back, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to High Plank with Opposite Arm and Leg Lift?
Similar exercises to High Plank with Opposite Arm and Leg Lift include Decline Crunch, Dumbbell Russian Twist, Dumbbell Turkish Get-Up, Dumbbell Weighted Crunch. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is High Plank with Opposite Arm and Leg Lift better than Decline Crunch?
Both High Plank with Opposite Arm and Leg Lift and Decline Crunch target the Abs. High Plank with Opposite Arm and Leg Lift uses No equipment, while Decline Crunch offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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