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운동 라이브러리
Reverse Plank with Leg Lift
A face-up plank hold with an alternating single-leg raise that trains the posterior chain and glutes while challenging anti-extension control on one support leg.
코어맨몸Bridge hold
주동근
둔근척추기립근
협응근
햄스트링복직근후면 삼각근삼두
장비
맨몸
패턴
Bridge hold
준비 자세
- 01Sit on the floor with legs extended and hands placed just behind the hips.
- 02Point the fingers toward the feet or slightly outward, whichever is comfortable for the wrists.
- 03Press through the palms and heels to lift the hips until the body forms a straight line.
- 04Pull the shoulder blades down and back and look toward the ceiling or feet.
수행
- 01Establish the reverse plank with hips fully extended and glutes squeezed.
- 02Lift one leg toward the ceiling without letting the hips drop or rotate.
- 03Pause briefly at the top of the leg lift.
- 04Lower the leg under control and repeat on the other side while holding the plank.
체크포인트
- -Hips stay at full extension for the entire set, not sagging toward the floor.
- -The pelvis stays square when one leg lifts.
- -Shoulders stay depressed, not shrugged into the ears.
- -The support heel drives into the floor throughout.
흔한 실수
- -Letting the hips drop the moment a leg leaves the floor.
- -Hinging at the hips so the body forms a shallow V instead of a line.
- -Throwing the leg up with momentum instead of a controlled lift.
- -Collapsing through the wrists and elbows.
프로그래밍 노트
- -Use 2 to 3 sets of 5 to 8 lifts per leg with a 1 to 2 second pause at the top.
- -Master a 30 second static reverse plank before adding the leg lift.
- -Pairs well as posterior-chain balance work after front plank or push-up volume.