Reverse Plank with Leg Lift
Strengthen your core & glutes! This reverse plank variation adds a leg lift for an extra challenge. Improve stability & body control.
The Reverse Plank with Leg Lift mainly works the core and glutes & hips, with help from the triceps and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Reverse Plank with Leg Lift Muscles Worked
Primary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
Secondary
Triceps (triceps brachii); Lats (latissimus dorsi)
Reverse Plank with Leg Lift Variations and Alternatives
How to do the Reverse Plank with Leg Lift
Begin by sitting on the floor with your legs stretched out in front of you.
Place your palms on the floor behind you, with your fingers pointing away from your body.
Press through your palms and heels, lifting your hips off the ground until your body forms a straight line from your head to your heels. This is the reverse plank position.
Engage your core muscles to keep your hips lifted and your body stable.
Slowly lift one leg off the ground, keeping it as straight as possible, and raise it as high as you are able while maintaining your balance and form.
Lower the leg back to the starting position and repeat with the other leg.
Alternate lifting each leg for the desired number of repetitions.
Make sure to keep your movements controlled and avoid letting your hips sag during the exercise.
Ensure that you perform the exercise with proper form to maximize benefits and prevent injury. If you're new to this exercise, you may want to start with the reverse plank on its own, without the leg lifts, to build up your strength and stability before adding the leg lifts.
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Reverse Plank with Leg Lift FAQs
What muscles does the Reverse Plank with Leg Lift work?
The Reverse Plank with Leg Lift mainly works the core and glutes & hips, with help from the triceps and back. The main muscles are the rectus abdominis and gluteus maximus.
What equipment do you need for the Reverse Plank with Leg Lift?
None. The Reverse Plank with Leg Lift is a bodyweight exercise, so you can do it anywhere.
What are some Reverse Plank with Leg Lift variations and alternatives?
Similar exercises include the Alternating Leg Lift Side-Plank, Alternating Leg Raise from Reverse Plank Position, Crab Pose and Downward Dog Leg Raise.
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