Reverse Plank with Leg Lift

A powerful posterior chain exercise targeting the glutes, hamstrings, and lower back while the leg lift challenges the core stabilizers.

Exercise Details

Level: Intermediate
Body Area: core
Type: core

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Glutes

Secondary

Lower Back

Setup

Sit on the floor with legs extended. Place hands behind you, fingers pointing forward. Lift your hips into a straight line (reverse plank).

Instructions

1. Maintain a high hip position.
2. Alternately lift one straight leg toward the ceiling.
3. Squeeze the glute of the standing leg to keep hips level.
4. Lower with control.
5. Keep your head in a neutral line.

Common Mistakes

1. Sagging the hips.
2. Dropping the head back.
3. Rotating the pelvis during the leg lift.

Alternative Exercises

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Static Lunge Kick

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Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.

Smith Sumo Squat

Beginner / Smith Machine / Glutes / squat

A squat variation with a wide stance that emphasizes the adductors (inner thighs) and glutes. The fixed bar path helps maintain balance in this wide position.

Sled Wide Hack Squat

Beginner / Sled Machine / Glutes / squat

A wide-stance hack squat that shifts focus toward the adductors and gluteus maximus. The stable sled allows for a safe, controlled wide-stance movement.