Reverse Plank With Leg Lift

Muscles worked

Setup

1. Sit on the floor with your legs extended straight and feet together.
2. Place your hands on the floor directly under your shoulders with fingers pointing toward your feet.
3. Press through your heels and palms to lift your hips, creating a straight line from your head to your heels.

How to do it

1. While keeping your hips high and level, exhale and lift one leg toward the ceiling as high as you can without your pelvis sagging.
2. Inhale as you lower the leg back to the starting position with a slow, controlled tempo.
3. Alternate legs, maintaining a steady rhythm and keeping the core braced throughout the movement.

Form checklist

• Keep your hips elevated; do not let them dip toward the floor as you lift your leg.
• Maintain a neutral neck by looking slightly upward rather than tucking your chin.
• Keep your arms straight and push through your palms to engage the triceps and shoulders.
• Ensure the supporting leg's glute remains squeezed to stabilize the pelvis.

Pro tips

• Focus on 'pushing the floor away' with your hands to prevent your chest from collapsing between your shoulders.
• Minimize any side-to-side rocking of the hips by engaging your obliques as you transition between legs.

Make it harder

• Hold the leg at the top of the lift for 2-3 seconds to increase time under tension for the hip flexors and core.
• Perform the exercise with your hands on an unstable surface, such as a BOSU ball, to further challenge shoulder stability.

Frequently asked

What muscles does the reverse plank with leg lift work?

The reverse plank with leg lift primarily targets the abs and hamstrings, and also works the erector spinae, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the reverse plank with leg lift?

The reverse plank with leg lift requires no equipment — just your body weight.

Is the reverse plank with leg lift good for beginners?

The reverse plank with leg lift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques
• Alternating Child To Downward Dog To Body RockIntermediate · abs, calves, hamstrings, and lats
• Alternating Hamstring Curl JackIntermediate · abs, glutes, hamstrings, and quadriceps
• Alternating Hamstring Curl Overhead ClapIntermediate · abs, glutes, and hamstrings