Reverse Plank With Leg Lift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse Plank With Leg Lift is a bodyweight exercise that primarily targets the abs while also engaging the glutes as a secondary muscle group. It involves sitting on the floor with legs extended, placing the hands behind the hips, and lifting the hips to form a straight line from head to heels. From this stable plank position, one leg is lifted at a time to hip height, held briefly, and then lowered, alternating legs for repetitions. The exercise strengthens the core, enhances glute activation, and improves overall posterior chain stability, while requiring no equipment.
How to Perform
Sit on the floor with your legs stretched out in front of you and place your hands behind your hips, fingers facing forward.
Press through your hands and lift your hips, forming a straight line from your head to your heels.
Tighten your core and glutes to keep your body steady and aligned.
With legs fully extended, raise one leg until it is level with your hips, pause briefly, then lower it back down.
Alternate legs for the set number of repetitions, keeping movement controlled.
For added challenge, lift both legs at the same time while maintaining hip height.
Maintain elevated hips throughout, avoiding sagging, and focus on holding a firm, stable plank position.
Keep shoulders relaxed, gaze forward, and breathe steadily to support core engagement and balance.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on keeping your hips fully lifted to maximize core and glute engagement.
Maintain a straight line from head to heels to prevent lower back strain.
Engage your glutes throughout to support pelvic stability.
Keep your shoulders relaxed and away from your ears to avoid tension.
Move legs slowly and deliberately to maintain balance and control.
Breathe steadily; exhale when lifting a leg and inhale when lowering.
Avoid letting your hips sag, as it reduces effectiveness and increases injury risk.
Start with alternating leg lifts before progressing to lifting both legs simultaneously.
Ensure hands are firmly pressed into the floor to provide stable support.
Focus on core contraction rather than height of leg lift to target abs effectively.
How Not to Perform
Don’t let your hips drop or sag, as it shifts the load away from the abs and glutes.
Don’t arch your lower back excessively, which can cause strain and reduce core engagement.
Don’t lift your legs too quickly or jerkily, as it reduces control and balance.
Don’t shrug your shoulders toward your ears, which creates tension and instability.
Don’t bend your knees; keep legs straight to maintain proper form and effectiveness.
Don’t rely solely on your hands to lift your body; engage your core and glutes.
Don’t hold your breath; maintain steady breathing to support stability and muscle activation.
Don’t let your head drop back or forward; keep neck aligned with your spine.
Don’t lift both legs without mastering single-leg control first, to avoid losing balance.
Don’t perform too many reps too quickly, which wastes energy and reduces focus on target muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
