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Exercise Benefits With Proper Form & Technique

Reverse Plank With Leg Raise

(3.00)
through 3 votes
Human
muscles:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, GlutesMuscle
synergists:TricepsMuscle, DeltoidsMuscle, HamstringsMuscle, CalvesMuscle
required:Doable Without Equipment And Weights
optional:Fitness Mat, Weight Cuffs
fitness level:Hard
exercise type:Strength
Variations available (4)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

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