Quadruped Plank With Leg Extensions
The Quadruped Plank With Leg Extensions is a core stability exercise that involves extending one leg back while maintaining a tabletop position. It targets the glutes and lower back while teaching you to resist rotation and maintain a neutral spine.
This exercise relies heavily on core endurance and motor control rather than raw strength. The AI analyzes your RPE and hold duration to gauge your spinal stability without needing to see you; if your reported difficulty spikes or your HealthKit data shows incomplete recovery, the app may recommend regressing to a static hold to prevent lower back compensation. Over time, the system learns your stability threshold, progressively increasing volume to build a bulletproof core while respecting any history of low back pain.
Form Cues
- Start on all fours with hands under shoulders and knees under hips
- Brace your core as if preparing to take a punch
- Extend one leg straight back until it is parallel to the floor
- Squeeze the glute of the extended leg to lock the position
- Keep your hips square to the ground throughout the movement
- Don't arch your lower back as you lift your leg
- Don't allow your hips to rotate or tilt to one side
- Don't lift the leg higher than hip level
- Don't let your head drop or crane your neck upward
Common Mistakes
- Hyperextending the lumbar spine
- Rotating the pelvis
- Raising the leg too high
- Looking up excessively
- Rushing the repetition
Muscles Worked
This movement primarily targets the core stabilizers, specifically the transverse abdominis and erector spinae, to maintain a neutral torso. It simultaneously engages the gluteus maximus as the primary mover for the leg extension, promoting posterior chain strength without heavy spinal loading.
Primary
Secondary
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