Home Gym ExercisesReverse Plank With Leg Raise
(3.67)
through 6 votes
through 6 votes
| muscles: | Lower Back , Rectus Abdominis , Obliques , Glutes |
|---|---|
| auxiliary muscles: | Triceps , Deltoids , Hamstrings , Calves |
| required: | Doable Without Equipment And Weights |
| optional: | Fitness Mat, Weight Cuffs |
| fitness level: | Hard |
| exercise type: | Strength |
| Variations available (4) |
General and Specifics
- this can be a challenging exercise for the core and the glutes and is appropriate for advanced learners
Starting Position
- sit down on the ground or a fitness mat
- place the hands shoulder width apart behind the hip
- the fingertip point forward
- your arms are always stretched
Correct Execution
- put pressure on your hands
- brace glutes and abs
- lift your hip, so that your body forms a line
- hold this static position, while you lift one leg after the other alternatingly to the ceiling
- hold up the leg for a bit, to make the exercise even more intensive
- hold the body as stable as possible, do not let the hip swing
- do the exercise for 20 seconds
- pause shortly and repeat
tips for the workout
- if you want to impede the exercise, bring the arms into the reverse plank position
- using weight cuffs is another way to impede it