Reverse Plank Leg Raise
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCore · Core stability
- Secondary muscles
- Glutes, Hamstrings, Delts
- Body part
- Core
- Position
- Prone
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Flipping the plank face-up already makes the glutes and hamstrings hold the hips high; lifting one leg then leaves three points of contact and nearly the whole posterior chain working on the support side. Sagging hips erase the rep's value, so keep sets short and stop while the shoulder-to-ankle line still holds.
How to do the Reverse Plank Leg Raise
- Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet.
- Press through your hands and lift your hips off the ground, coming into a reverse plank position.
- Engage your core and lift one leg off the ground, extending it straight up towards the ceiling.
- Hold for a moment, then lower your leg back down.
- Repeat with the other leg.
- Continue alternating legs for the desired number of repetitions.
Tip: Pull the elbows toward the toes and the toes toward the elbows without moving either to fire the whole core.
Muscles worked
Primary
Abs · Core
The abs resist the hips from sagging and should feel like they are tightening more with every exhale.
Secondary
- Glutes — Squeezing the glutes locks the hips in line with the spine and takes the load off the lower back.
- Hamstrings
- Delts — The shoulders hold the upper body up and get more work on shoulder tap variations.
Common mistakes
- Hips sagging — squeeze the glutes and tuck the pelvis slightly so the lower back stays flat; a plank with an arched back trains nothing useful.
- Hips too high — the body should be a straight line from head to heels, so check in a mirror or have someone lay a bar along your back.
- Time over tension — a two minute plank with a loose core is worse than 30 seconds with everything braced; shorten the hold and squeeze harder.
- Holding the breath — breathe normally through the hold and keep the abs braced through each exhale.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Planks go at the end of a session or in the warm-up to switch the core on before squats and deadlifts. Superset a front plank with a side plank each way.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Reverse Plank Leg Raise work?
The Reverse Plank Leg Raise primarily works the abs. It also involves the glutes, hamstrings and delts, which assist the movement and stabilise the joints.
Is the Reverse Plank Leg Raise good for beginners?
Not as a starting point. The Reverse Plank Leg Raise is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Reverse Plank Leg Raise?
If you cannot do the Reverse Plank Leg Raise, try the Bird Dog Plank, the Plank Rotation or the Weighted Plank. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Reverse Plank Leg Raise, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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