Exercise guide
Reverse Plank Leg Lift
- Intermediate
- Compound
- Timed hold
- Lower legs
- Upper legs
- Waist
The Reverse Plank Leg Lift is a potent posterior chain and core exercise that builds stability in the glutes, hamstrings, and lower back while simultaneously strengthening the triceps and shoulders. It challenges your rotational stability and hip extension through a dynamic unilateral movement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with your legs extended straight in front of you and feet together.
- Place your hands on the floor directly under your shoulders with your fingers pointing toward your feet.
- Press firmly through your palms and heels to lift your hips until your body forms a straight line from head to heels.
How to do it
- Exhale and lift one leg as high as possible toward the ceiling while keeping it perfectly straight and maintaining high hips.
- Inhale and lower the leg back to the starting position with a controlled, 2-second tempo.
- Alternate legs immediately, ensuring the stationary hip does not drop toward the floor as the other leg lifts.
- Keep your gaze slightly upward and your chest open throughout the entire set.
Form checklist
- Keep your hips elevated and level; do not let them sag or tilt as you switch legs.
- Ensure your shoulders stay stacked directly over your wrists to protect the joints.
- Keep your knees locked and toes pointed to maintain full posterior chain tension.
- Avoid dropping your head back; keep your neck in a neutral line with your spine.
Pro tips
- Drive the heel of the grounded foot into the floor as hard as possible to maximize glute and hamstring recruitment.
- Focus on 'pushing the floor away' with your hands to keep your shoulder blades retracted and your chest from collapsing.
Make it harder
- Add a 2-second isometric hold at the peak of each leg lift to increase core and glute tension.
- Wear ankle weights to increase the resistance on the hip flexors and core during the lift.
Frequently asked
- What muscles does the reverse plank leg lift work?
- The reverse plank leg lift primarily targets the abs, hamstrings, and obliques, and also works the erector spinae, hip flexors, and quadriceps as secondary muscles.
- What equipment do you need for the reverse plank leg lift?
- The reverse plank leg lift requires no equipment — just your body weight.
- Is the reverse plank leg lift good for beginners?
- The reverse plank leg lift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques
- Back Leg Lift JackBeginner · abs, glutes, hamstrings, and obliques
- Barbell Diagonal Leg Lift RolloutAdvanced · abs, hamstrings, lats, and obliques
- Barbell Lunge TwistIntermediate · abs, glutes, hamstrings, obliques, and quadriceps