Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
IntermediateIsolationBodyweight
Reverse Plank With Leg Lift
Abs · Core
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 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
Press through your hands and lift your hips off the ground, coming into a reverse plank position.
- 3
Engage your core and lift one leg off the ground, extending it straight up towards the ceiling.
- 4
Hold for a moment, then lower your leg back down.
- 5
Repeat with the other leg.
- 6
Continue alternating legs for the desired number of repetitions.
Muscles worked
Primary
Abs
glutes
Secondary
gluteshamstringsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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