Exercise guide · Advanced · Compound

Reverse Plank with Leg Lift: How to Do It & Muscles Worked

The reverse plank with leg lift is a challenging core exercise that targets the abs while also engaging the glutes, hamstrings, and shoulders. It requires maintaining a strong reverse plank position while alternately lifting each leg, demanding significant core strength, balance, and coordination.

Primary muscles
Abs
Equipment
Body Weight
Level · type
Advanced · Compound
Demonstration of the reverse plank with leg lift
Front view: muscles worked by the reverse plank with leg lift. Primary: abs. Secondary: shoulders, hamstrings and glutes.
Back view: muscles worked by the reverse plank with leg lift. Primary: abs. Secondary: shoulders, hamstrings and glutes.
Primary Secondary

How to do the reverse plank with leg lift

  1. Step 1: 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.
  2. Step 2: Press through your hands and lift your hips off the ground, coming into a reverse plank position.
  3. Step 3: Engage your core and lift one leg off the ground, extending it straight up towards the ceiling.
  4. Step 4: Hold for a moment, then lower your leg back down.
  5. Step 5: Repeat with the other leg.
  6. Step 6: Continue alternating legs for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the reverse plank with leg lift by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Reverse Plank with Leg Lift alternatives

More exercises that train the abs as their main target:

More abs exercises

See the best ab exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.