Single Leg Planks

CoreKnee
Written By David Song

SINGLE LEG PLANKS

The Single Leg Plank is just as much of a Quadriceps Strengthening exercise as it is a Core Endurance exercise. This is a progression exercise of the PLANK. Start by going into a plank and holding a neutral spine by bracing the core. Then slowly raise one leg off the floor and hold without bending the knee. Maintain this holds for 5-15 seconds depending on your perceived rating of perceived exertion (RPE). You may alternate sides for core development or repeat the same side for knee strengthening.

Muscles Involved:

  • Core

  • Quadriceps

Related Conditions:

  • Acute Low Back Pain

  • Patellar Tendinopathy / Patellar Tendinitis / Quadriceps Tendinopathy / Quadriceps Tendinitis

  • Runner’s Knee / Jumper’s Knee

  • ACL Tear

  • Meniscus Tear

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David Song
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Knee Extensions