Fat Burn: Elbow Plank Leg Lifts for Killer Legs

This full-body exercise, with added leg lifts, gets your abs and glutes working overtime, giving your metabolism that much-needed boost. Elbow Plank Leg Lifts also works to give you perfectly toned legs and thighs. 

by Asana Rebel

1 Benefits

While the traditional Elbow Plank Pose works your arms, core and back, the additional leg lifts specifically target your glutes while improving your overall posture and stability.

2 Step-by-Step Guide

Begin in the traditional Plank Pose (from Downward Facing Dog, inhale and shift your upper body forward, placing your shoulders directly over your wrists, keeping the core strong and torso parallel to the floor).

  1. Now lower your body onto your forearms, letting your elbows touch the mat.
  2. Lift your right leg up behind you and lower your foot to your mat.
  3. Repeat this lift-and-lower motion with each leg a total of 10 times.
  4. Return for a moment back to Plank Pose, then move into Downward Facing Dog.
  5. Softening your chest, now look forward and jump your feet to your hands.
  6. Look halfway up then release your body down.
  7. Take a deep inhale and lift your body all the way up.
  8. Exhale and let your hands come to your sides. 
  9. Finish this exercise in the Tall Mountain Pose, taking deep breaths in and out.

3 Focus Areas

  • Strengthens your core
  • Tones your glutes, hamstrings and quadriceps
  • Improves overall posture and stability

4 Elbow Plank Leg Lifts Tips

Don’t forget to keep your shoulders drawn back (away from your ears) and your hips in line with your shoulders. Keeping your core tight and your glutes engaged will ensure the best results!

5 Variations

To really shake things up, try these leg lifts in a Side Plank Pose. Start by placing your right elbow on your mat. Now extend both of your legs out so that your body is in one straight line, balancing on the outside edge of your right foot. Flexing both of your feet, reach your left hand towards the ceiling. Carefully lift your left leg up, just slightly higher than your top hip, and slowly lower your bottom leg back down.