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Reverse Plank with Leg Lift

Step by step instructions, muscle activation and variants for the Reverse Plank with Leg Lift.

MediumQuadricepsCore

About this exercise

A bodyweight exercise that combines the reverse plank position — body facing up, supported on hands and heels — with alternating leg lifts. The movement strengthens the glutes, hamstrings, and lower back while demanding shoulder stability and core control.

How to Perform

  • Sit on the floor with your legs extended and hands placed behind your hips, fingers pointing forward
  • Press through your palms and heels to lift your hips until your body forms a straight line from head to heels
  • Engage your core and glutes to hold the reverse plank position
  • Lift one leg off the floor, raising it as high as comfortable while keeping your hips level
  • Lower the leg back down with control and repeat on the other side
  • Continue alternating leg lifts for the desired number of reps

Muscle Activation

Primary
QuadricepsCore
Secondary
TricepsHamstringsCalvesRear shouldersFront shouldersSide shouldersInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Reverse Plank with Leg Lift

The Reverse Plank with Leg Lift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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