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Reverse Plank Leg Raise

Intermediate

Hold a reverse-plank position and lift one leg by flexing at the hip, emphasizing the iliopsoas and rectus abdominis while the shoulders and quads stabilize the body.

How to do the Reverse Plank Leg Raise#

  1. Sit with your legs straight and place your hands on the floor behind your hips; press through your hands and heels to raise your hips until your body forms a straight line.
  2. Engage your core and glutes to maintain a stable, level torso throughout the movement.
  3. Keep the supporting leg steady and, without dropping your hips, lift the other leg upward from the hip with a controlled motion.
  4. Lower the raised leg slowly until the toes return near the floor, keeping tension in your core the whole time.
  5. Repeat for the desired reps then switch sides.

Muscles worked#

Common mistakes#

Track the Reverse Plank Leg Raise in Gript: your previous sets in view while you train, records detected automatically, and an estimated 1RM chart from every hard set.

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Frequently asked questions#

What muscles does the Reverse Plank Leg Raise work?

The Reverse Plank Leg Raise primarily works the abs, hip flexors, glutes. The hamstrings, lower back, quads, triceps, front delts assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the hamstrings, lower back, quads, triceps, front delts, lighten the load and slow the lowering phase.

What equipment do I need for the Reverse Plank Leg Raise?

None. The Reverse Plank Leg Raise is a bodyweight exercise, so all you need is enough space to move through the full range of motion.

Is the Reverse Plank Leg Raise suitable for beginners?

Not as one of your first exercises. The Reverse Plank Leg Raise is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Reverse Plank Leg Raise?

Ab Coaster, Ab Wheel, Air Bike all train the same primary muscles as the Reverse Plank Leg Raise. Pick whichever one matches the equipment in front of you.

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