How to do the Reverse Plank With Leg Lift
Reverse Plank With Leg Lift is an intermediate single-joint isolation static exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the balance category. Secondary muscles engaged include Glutes and Hamstrings.
Reverse Plank With Leg Lift demonstration · © GymiaFit
Reverse Plank With Leg Lift at a glance
- Primary muscles
- Abs
- Secondary muscles
- Glutes, Hamstrings, Shoulders
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Static hold
Reverse Plank With Leg Lift step by step
- 1Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet.
- 2Press through your hands and lift your hips off the ground, coming into a reverse plank position.
- 3Engage your core and lift one leg off the ground, extending it straight up towards the ceiling.
- 4Hold for a moment, then lower your leg back down.
- 5Repeat with the other leg.
- 6Continue alternating legs for the desired number of repetitions.
Reverse Plank With Leg Lift — questions
What muscles does the Reverse Plank With Leg Lift work?
The Reverse Plank With Leg Lift primarily targets the Abs. It also recruits the Glutes, Hamstrings, Shoulders as secondary movers.
What equipment do I need for the Reverse Plank With Leg Lift?
None — the Reverse Plank With Leg Lift uses your bodyweight only, so it works at home with nothing but floor space.
Is the Reverse Plank With Leg Lift suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Reverse Plank With Leg Lift?
Bodyweight Incline Side Plank, Front Plank With Twist, Kneeling Plank Tap Shoulder (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Reverse Plank With Leg Lift demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.