Plank w Single Leg Raises
A stability-focused plank variation lifting one leg at a time to increase core engagement, glute activation, and balance demands.
INTERMEDIATE
Reverse Hip Raise
Reverse Hip Raise brace your core, and straighten your legs. In addition, it also targets the muscles in your hamstrings, glutes, and lower back.
Demonstration Video
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Target Muscles
Instructions
- Lie face down on the edge of a Roman chair with your feet hanging off the floor. Hold the other end of the Roman chair with your hands.
- Prepare the body and lift your legs into the air, bending your knees. Your body should make a straight line from your shoulders to your toes. Pause and then return to the starting position.
Tips
- Don't use any momentum. Slowly raise and lower your legs.
- Make sure you lift your legs with your buttocks.
- Don't overexert your lower back at the top of the rep.
Alternative Exercises
Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
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