Alternate Leg Raise from Reverse Plank Position
Expert Advice
Keep your hips elevated and your body in a straight line from shoulders to heels to engage the core and quads effectively.
How-to-do Steps
- Sit on the floor with your legs extended in front of you and hands behind your hips.
- Press into your hands to lift your body into a reverse plank position.
- Alternate lifting each leg up while keeping your body stable.
- Keep your movements controlled and avoid rocking side to side.
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Muscles Worked
Alternate Leg Raise from Reverse Plank Position primarily targets the Quads, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Abs50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Alternate Leg Raise from Reverse Plank Position work?
Alternate Leg Raise from Reverse Plank Position primarily targets the Quads, Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Alternate Leg Raise from Reverse Plank Position?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Alternate Leg Raise from Reverse Plank Position suitable for beginners?
Yes, Alternate Leg Raise from Reverse Plank Position is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
