{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Plank with Alternating Leg Lift",
      "kind": "common"
    },
    {
      "text": "Plank Leg Lift",
      "kind": "common"
    },
    {
      "text": "Plank Leg Raise",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "serratus-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics"
    ],
    "movement_patterns": [
      "anti-extension",
      "anti-rotation"
    ],
    "mechanics": "compound",
    "force": "mixed",
    "kinetic_chain": "mixed",
    "laterality": "alternating",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "isometric",
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1410"
  },
  "id": "oec:plank-with-leg-lift",
  "instructions": {
    "setup": [
      "Begin in a prone forearm plank position with your elbows aligned directly beneath your shoulders.",
      "Keep your forearms parallel on the floor, engage your core, and extend both legs with your toes grounded hip-width apart.",
      "Align your body in a straight line from your head to your heels."
    ],
    "steps": [
      "Brace your abdominal wall firmly to lock your pelvis and lower back in place.",
      "Squeeze your glute to lift one foot a few inches off the floor while keeping the leg straight.",
      "Pause briefly at the peak of the lift without letting your lower back sag or your hips rotate.",
      "Lower your foot with control back to the starting position.",
      "Repeat the movement with the opposite leg, alternating sides each repetition."
    ],
    "breathing": "Maintain steady, rhythmic breathing throughout the movement; exhale as you raise the leg and inhale as you lower it.",
    "cues": [
      "Lift with your glute, not your lower back.",
      "Keep your hips square to the floor.",
      "Push the floor away through your forearms."
    ],
    "common_faults": [
      {
        "fault": "Arching the lumbar spine as the leg elevates.",
        "correction": "Only lift the leg as high as you can while maintaining a neutral pelvis and braced abs."
      },
      {
        "fault": "Rotating or tilting the hips toward the lifting side.",
        "correction": "Actively press into the grounded toe and engage your obliques to keep both hip bones pointing directly at the floor."
      },
      {
        "fault": "Bending the knee to gain height.",
        "correction": "Keep the working knee extended and focus on pure hip extension."
      }
    ],
    "safety": {
      "precautions": [
        "Discontinue if sharp pain or excessive strain is felt in the lower back."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Plank with Leg Lift",
  "previous_ids": [
    "oec:plank-with-alternating-leg-lift"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Plank with Alternating Leg Lift",
        "url": "https://wger.de/en/exercise/1410/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "hpmbala@gmail.com"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:plank"
    },
    {
      "type": "progression-of",
      "target": "oec:plank"
    },
    {
      "type": "substitute-for",
      "target": "oec:plank-reach"
    }
  ],
  "setup": {
    "position": "prone",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A core and glute exercise performed by holding a standard prone plank while alternately extending each hip to elevate the leg without compromising spinal neutrality."
}