Reverse Plank with Leg Lift

Challenge your core, glutes, and hip flexors with the Reverse Plank with Leg Lift. This advanced bodyweight exercise improves stability and strength.

AdvancedIliopsoas Quadriceps Adductor Magnus Deltoid Anterior Deltoid Lateral Deltoid Posterior Hamstrings Soleus Triceps Brachii Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Description

A challenging core exercise that targets your abdominals, lower back, glutes and hamstrings. The person starts by sitting with legs extended, palms on floor behind hips, fingers pointing toward feet. Pushing up hips until body forms a straight line from shoulders to heels, lift one leg straight up as high as possible without bending knee, then lower back down.

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How to do Reverse Plank with Leg Lift

01
Setup
Sit on the floor with your legs extended straight out in front of you. Place your palms on the floor behind your hips, fingers pointing toward your feet.
02
Setup
Press through your palms and heels, lifting your hips until your body forms a straight line from your shoulders to your heels. Engage your glutes and core to maintain this position.
03
Maintaining the reverse plank and a neutral neck, inhale and slowly lift one leg straight up towards the ceiling as high as comfortable without bending the knee or allowing your hips to drop or rotate.
04
Exhale as you slowly lower the lifted leg back down to the starting position, ensuring your hips remain stable and elevated throughout the movement.
05
Complete all repetitions on one leg before switching to the other, or alternate legs if you prefer, always maintaining a strong reverse plank.

Tips

Keep your gaze directed towards the ceiling or slightly forward to maintain a neutral cervical spine and avoid neck strain.
Actively squeeze your glutes and brace your core throughout the entire exercise to prevent your hips from sagging or rotating when lifting a leg.
Focus on pressing firmly through your grounded heel and palm to maintain maximum hip elevation and stability during the leg lift.
Control the movement on both the concentric (lifting) and eccentric (lowering) phases; avoid swinging your leg up or letting it drop quickly.

Common mistakes

Sagging hips: Allowing your hips to drop during the plank or leg lift reduces core engagement; actively squeeze your glutes and engage your core to maintain a straight line from shoulders to heels.
Bending the lifted knee: If your knee bends when lifting your leg, it indicates a lack of flexibility or strength in the hip flexors and quadriceps; only lift the leg as high as you can maintain it perfectly straight.
Shrugging shoulders: Letting your shoulders creep up towards your ears puts strain on your neck and upper traps; actively press your shoulders down and back, keeping your chest open.

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Questions

What muscles does Reverse Plank with Leg Lift work?

Reverse Plank with Leg Lift primarily targets Iliopsoas, Quadriceps. Secondary muscles include Adductor Magnus, Deltoid Anterior, Deltoid Lateral, Deltoid Posterior, Hamstrings, Soleus, Triceps Brachii.

Is Reverse Plank with Leg Lift good for beginners?

Reverse Plank with Leg Lift is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Reverse Plank with Leg Lift?

You need Body weight to perform Reverse Plank with Leg Lift. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Reverse Plank with Leg Lift?

Keep your gaze directed towards the ceiling or slightly forward to maintain a neutral cervical spine and avoid neck strain. Actively squeeze your glutes and brace your core throughout the entire exercise to prevent your hips from sagging or rotating when lifting a leg. Focus on pressing firmly through your grounded heel and palm to maintain maximum hip elevation and stability during the leg lift. Control the movement on both the concentric (lifting) and eccentric (lowering) phases; avoid swinging your leg up or letting it drop quickly.

What are common mistakes when doing Reverse Plank with Leg Lift?

Sagging hips: Allowing your hips to drop during the plank or leg lift reduces core engagement; actively squeeze your glutes and engage your core to maintain a straight line from shoulders to heels. Bending the lifted knee: If your knee bends when lifting your leg, it indicates a lack of flexibility or strength in the hip flexors and quadriceps; only lift the leg as high as you can maintain it perfectly straight. Shrugging shoulders: Letting your shoulders creep up towards your ears puts strain on your neck and upper traps; actively press your shoulders down and back, keeping your chest open.