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#
- 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.
- Engage your core and glutes to maintain a stable, level torso throughout the movement.
- Keep the supporting leg steady and, without dropping your hips, lift the other leg upward from the hip with a controlled motion.
- Lower the raised leg slowly until the toes return near the floor, keeping tension in your core the whole time.
- Repeat for the desired reps then switch sides.
Muscles worked#
- Primary: Abs, Hip flexors, Glutes
- Secondary: Hamstrings, Lower back, Quads, Triceps, Front delts
Common mistakes#
- Letting the hips sag instead of keeping the body in a straight line.
- Arching the lower back while lifting the leg.
- Bending the lifted knee instead of keeping the leg extended.
- Using momentum to swing the leg up rather than a controlled hip flexion.
