ProneIntermediate
Forearm Plank Leg Lift
Makara Adho Mukha Svanasana Leg Lift
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About This Pose
Forearm Plank Leg Lift combines the wrist-friendly forearm position with a posterior leg lift, intensifying both glute and core engagement. This variation is excellent for those who need to avoid wrist loading while still building strength. The leg lift adds a dynamic element that challenges stability and activates the entire posterior chain.
Step-by-Step Instructions
- 1
Establish a strong Forearm Plank position
- 2
Engage the core fully
- 3
Lift the right leg straight back
- 4
Keep the leg at hip height or slightly higher
- 5
Maintain square hips
- 6
Hold for 5 breaths
- 7
Lower and repeat on the left side
Alignment Cues
- Keep hips level—don't rotate
- Engage the glute of the lifted leg
- Stabilize through the shoulders
- Breathe steadily
Benefits
- Wrist-friendly option
- Intensifies glute work
- Builds core strength
- Activates posterior chain
- Protects wrists
- Dynamic variation
Modifications
- Lift only a few inches
- Shorten the hold
Variations
- Pulse the leg at the top
Cautions & Contraindications
Cautions
- Avoid shifting hips when lifting leg
- Keep pelvis level throughout
Avoid this pose if you have:
- Lower back pain
- Shoulder injury
Quick Facts
Primary Focus
coreSecondary Focus
hipsshoulders
Suggested Hold
30 seconds
Tags
plankbalancecoreglutes
Equipment
yoga mat
