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.

4K
MET 4 Abs Deep CoreShouldersGlutesLower Back No equipment

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 kcal 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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Muscles & equipment

Primary muscleAbsSecondary muscleShouldersSecondary muscleGlutesSecondary muscleLower back
EquipmentNo equipment

Calorie Calculator

MET 4
Estimated burn
140 kcal

kcal = 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

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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

Decline Crunch
MET 4

Decline Crunch

  • Bench
Dumbbell Russian Twist
MET 4

Dumbbell Russian Twist

  • Dumbbells
Dumbbell Turkish Get-Up
MET 5

Dumbbell Turkish Get-Up

  • Dumbbells
Dumbbell Weighted Crunch
MET 4

Dumbbell Weighted Crunch

  • Dumbbells
Dumbbell Windmill
MET 4

Dumbbell Windmill

  • Dumbbells

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