Waist Exercise · Body Weight

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Reverse Plank With Leg Lift

Lifting one leg while holding a reverse plank adds a hip and glute challenge to what's already a demanding shoulder and core hold, since the lifted leg removes a point of support and forces the rest of the body to compensate. Keeping the hips level as the leg rises is the real test.

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Category

Waist

Equipment

Body Weight

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Reverse Plank With Leg Lift

1. Sit on the floor with legs extended in front of you and hands planted behind you, fingers pointing toward your feet.
2. Push through your hands to lift your hips off the floor into a reverse plank.
3. Brace your core and raise one leg straight up toward the ceiling.
4. Hold briefly, then lower the leg back down.
5. Perform the same lift with the other leg.
6. Hold the position for your target duration while maintaining steady breathing and a rigid core.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Reverse Plank With Leg Lift mainly targets your Abs, with your Glutes helping support the movement, along with your Hamstrings, Shoulders.

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FAQ

What muscles does the Reverse Plank With Leg Lift work?

The Reverse Plank With Leg Lift mainly works your abs. It also helps strengthen your glutes and hamstrings, shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Reverse Plank With Leg Lift?

You do the Reverse Plank With Leg Lift with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Reverse Plank With Leg Lift?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Reverse Plank With Leg Lift?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.