Hover on all fours, kick a leg back, stay rock solid.
CoreBodyweight
How to do it
Start on hands and knees, then lift your knees an inch off the floor into a quadruped hover.
Brace your core hard to hold the flat-back position.
Extend one leg straight back to hip height.
Return it under control and alternate legs.
The one cue that matters
⚡
Keep your hips square to the floor, no rotating when the leg goes back.
Muscles worked
The Quadruped Plank With Leg Extensions isolates the Core — no passengers. That makes it a clean tool for adding targeted core volume without extra fatigue.
FAQ
What muscles does the Quadruped Plank With Leg Extensions work?
The Quadruped Plank With Leg Extensions primarily works the Core.
What if I can't do many reps yet?
Shorten the range or use an easier variation, and stop 1 to 2 reps before failure. Reps build fast when you train just shy of your limit.
How many sets and reps of Quadruped Plank With Leg Extensions?
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
