Incline Plank March
Bodyweight core exercise in an elevated plank, alternating foot lifts to target abs, obliques, and hip flexors for improved stability and conditioning; scaled by incline height.
About Exercise
Equipment
Plyometric Box
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Shoulders
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques
Hip Flexors
7/10Iliopsoas
Glutes
6/10Glute Medius
Shoulders
5/10Anterior Delts
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Place hands shoulder-width on a sturdy elevated surface like a box or bench. Step feet back to form a straight line from head to heels, engaging core.
- Engage core and glutes to stabilize hips.
- Lift one foot 4-6 inches off ground, keeping leg straight.
- Hold briefly, then lower foot controlled.
- Alternate with opposite foot, maintaining level hips.
- Continue alternating for reps or time, avoiding rotation.
Coaching Tips
Form Cues
- Hips square to ground
- Core tight, no sag
- Shoulders packed
- Knees track straight
Breathing
Inhale as you lower the foot; exhale as you lift and brace core throughout.
Tempo
2-1-2
Range of Motion
Body straight from head to heels; lift foot until parallel to ground without hip rise or sag.
Safety
Safety Notes
- Use stable elevated surface to prevent slips
- Avoid if acute shoulder or lower back pain
- Start with higher incline for beginners
Spotting
No spotter needed; perform in safe space with stable equipment.
Common Mistakes
- Allowing hips to rotate
- Lower back arching
- Rushing the lifts
- Shoulders shrugging up
When to Avoid
- Acute lower back injury
- Shoulder impingement
Flexibility Needed
- Basic shoulder flexion
- Ankle dorsiflexion for plank
Build Up First
- Master static plank hold
- Core bracing technique
Also known as
Elevated Plank March, Incline Alternating Leg Lift
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