Reverse Plank with Leg Lift
Expert Advice
Press through your palms and heels to lift your hips as high as possible, creating a straight line from shoulders to feet.
How-to-do Steps
- Sit on the floor with your legs extended in front of you.
- Place your hands behind you with fingers pointing towards your feet.
- Lift your hips off the ground into a reverse plank position.
- Raise one leg at a time while keeping your hips elevated.
- Lower the leg and repeat with the other leg.
Track Reverse Plank with Leg Lift in FitAI
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Muscles Worked
Reverse Plank with Leg Lift primarily targets the Quads, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads40%
Secondary
Shoulders20%
Hamstrings20%
Calves10%
Triceps10%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Reverse Plank with Leg Lift work?
Reverse Plank with Leg Lift primarily targets the Quads. Secondary muscles involved include Shoulders, Hamstrings, Calves, Triceps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Reverse Plank with Leg Lift?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Reverse Plank with Leg Lift suitable for beginners?
Yes, Reverse Plank with Leg Lift is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
