Reverse Plank With Leg Lift
Description
The reverse plank with leg lift is an advanced reverse plank variation where you hold a face-up plank position and alternately lift one leg up toward the ceiling. The leg lift dramatically increases the demand on the glutes, hamstrings, and core stabilizers — making it an elite posterior chain exercise.
Muscle Group
Equipment Required
Reverse Plank With Leg Lift Instructions
- Sit on the floor with legs extended in front and hands placed behind you, fingers pointing toward your feet.
- Press into your hands and heels to lift your hips up. Body forms a straight line from heels to head.
- Squeeze your glutes hard. Drive your hips up.
- From this reverse plank, lift your right leg straight up toward the ceiling.
- Keep your hips perfectly still — they should not drop on the lifting side.
- Hold the leg lifted for 1 to 2 seconds.
- Lower the right leg and immediately lift the left.
- Continue alternating for 8 to 12 reps per side. Maintain hip height throughout.
Reverse Plank With Leg Lift Form & Visual
Reverse Plank With Leg Lift Benefits
- Builds elite glute and hamstring strength
- Develops core anti-rotation
- Trains posterior chain endurance
- Improves shoulder stability
- No equipment needed
- Useful for tight hip flexors
Reverse Plank With Leg Lift Muscles Worked
- Gluteus maximus (heavy involvement)
- Hamstrings
- Erector spinae
- Core (anti-rotation)
- Posterior deltoid
- Triceps brachii (planted arms)
Reverse Plank With Leg Lift Variations & Alternatives
- Reverse Plank (no leg lift)
- Glute Bridge March
- Hyperextension
- Reverse Plank with Hip Dip
- Tabletop Hold with Leg Lift
