Reverse Plank With Leg Lift
Reverse Plank With Leg Lift pairs pure bodyweight leverage with a trunk that resists rather than folds — a step up once the basics feel easy.
How to do Reverse Plank With Leg Lift
- Sit 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.
- Press through your hands and lift your hips off the ground, coming into a reverse plank position.
- Engage your core and lift one leg off the ground, extending it straight up towards the ceiling.
- Hold for a moment, then lower your leg back down.
- Repeat with the other leg.
- Continue alternating legs for the desired number of repetitions.
Reverse Plank With Leg Lift Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Reverse Plank With Leg Lift Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Reverse Plank With Leg Lift
Swap Reverse Plank With Leg Lift For
Reverse Plank With Leg Lift — Frequently Asked Questions
How do you do the Reverse Plank With Leg Lift?
Sit 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. Press through your hands and lift your hips off the ground, coming into a reverse plank position. Engage your core and lift one leg off the ground, extending it straight up towards the ceiling. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Reverse Plank With Leg Lift work?
The Reverse Plank With Leg Lift primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Reverse Plank With Leg Lift should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Reverse Plank With Leg Lift good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Reverse Plank With Leg Lift?
Try the Band Standing Twisting Crunch, Cable Russian Twists (on Stability Ball) or the Assisted Sit-up. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
