Plank vs Leg Raises: Which Is Better?
Plank and leg raises are both popular core exercises. Here's how they compare and when to use each one.
Side-by-Side Comparison
| Attribute | Plank | Leg Raises |
|---|---|---|
| Primary Muscles | Rectus Abdominis, Transverse Abdominis | Lower Abdominals, Hip Flexors |
| Secondary Muscles | Obliques, Shoulders, Glutes | Rectus Abdominis, Obliques |
| Difficulty | Beginner | Intermediate |
| Equipment | None (bodyweight) | None (bodyweight) |
| Calories/Min | ~4 cal | ~5 cal |
| Category | Core | Core |
| Fitnit AI Tracked | No | No |
When to Choose Plank
The plank is a foundational isometric core exercise that builds stability and endurance. By maintaining a rigid body position, you train the deep core muscles that protect your spine.
Choose plank when you want to target your rectus abdominis and transverse abdominis without any equipment. Rated beginner difficulty, burning ~4 cal/min.
Key Benefits
- Builds isometric core strength
- Improves posture and spinal stability
- No equipment or movement required
- Engages multiple muscle groups simultaneously
When to Choose Leg Raises
Leg raises target the often-neglected lower portion of the abdominals and hip flexors. They're one of the most effective exercises for building lower ab strength and definition.
Choose leg raises when you want to target your lower abdominals and hip flexors without any equipment. Rated intermediate difficulty, burning ~5 cal/min.
Key Benefits
- Targets lower abdominals specifically
- Improves hip flexor strength
- Builds core endurance
- No equipment required for floor version
Can You Combine Them?
Plank and leg raises work great together. Since they target the same group from different angles, combining them creates a well-rounded session.
Sample superset: Do a set of plank, rest 30s, then leg raises. Rest 60-90s and repeat 3-4 rounds.
Frequently Asked Questions
Are plank or leg raises better for beginners?
Plank is more beginner-friendly.
Which burns more calories?
Leg Raises burns more at ~5 cal/min vs ~4 cal/min.
Can I do both in the same workout?
Yes! They complement each other well since they target the same muscle group from different angles.
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