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Waist Exercise · Body Weight

Reverse Plank With Leg Lift exercise animation

Reverse Plank With Leg Lift

Category
Waist
Equipment
Body Weight
Target
Abs

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.

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.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Reverse Plank With Leg Lift primarily targets the Abs, with Glutes as the primary synergist muscle group, along with the Hamstrings, Shoulders.

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Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Reverse Plank With Leg Lift work?
The Reverse Plank With Leg Lift primarily targets the abs, with the glutes and hamstrings, shoulders assisting.
What equipment do I need for the Reverse Plank With Leg Lift?
The Reverse Plank With Leg Lift is done with no equipment — just body weight.
What's a good alternative to the Reverse Plank With Leg Lift?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.