Reverse Plank with Leg Lift

Setup

1. 01Sit on the floor with legs extended and hands placed just behind the hips.
2. 02Point the fingers toward the feet or slightly outward, whichever is comfortable for the wrists.
3. 03Press through the palms and heels to lift the hips until the body forms a straight line.
4. 04Pull the shoulder blades down and back and look toward the ceiling or feet.

Execution

1. 01Establish the reverse plank with hips fully extended and glutes squeezed.
2. 02Lift one leg toward the ceiling without letting the hips drop or rotate.
3. 03Pause briefly at the top of the leg lift.
4. 04Lower the leg under control and repeat on the other side while holding the plank.

Checkpoints

• -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.

Common mistakes

• -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.