Alternate Leg Raise From Reverse Plank Position
Alternate Leg Raise From Reverse Plank Position Exercise Description
Alternate Leg Raise from Reverse Plank pairs an isometric reverse plank with controlled straight‑leg hip flexion. The goal is to keep a neutral spine and level pelvis while one hip flexes and the opposite glute/hamstrings maintain hip extension. Primary contributors include the stance‑side gluteus maximus and hamstrings, the moving leg’s hip flexors (iliopsoas and rectus femoris), and the abdominals/obliques resisting lumbar extension and rotation. The shoulders support the body in extension via posterior deltoid, long head of triceps, and latissimus dorsi, with the scapular retractors/depressors stabilizing the shoulder girdle. This is a supine support and anti‑extension/anti‑rotation pattern that challenges hip control, posterior‑chain endurance, and trunk stiffness. Use a conservative range of motion and precise tempo so the ribcage stays down, the hips don’t sag or twist, and the neck remains neutral.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus, Iliacus, Psoas Major
- Assisting Muscles: Biceps Femoris - Long Head, Rectus Femoris, Semimembranosus
- Stabilizing Muscles: Deltoid - Posterior, External Obliques, Internal Obliques, Rectus Abdominis, Triceps Brachii - Long Head
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Hip Flexors
- Joint Involvement: Single-joint
- Muscle Location: Glutes, Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior, Posterior
- Gender: Female
How To Do The Alternate Leg Raise From Reverse Plank Position Exercise
‘- Sit on the floor with legs straight and feet hip‑width apart.
– Place hands 6–12 inches behind hips, fingers pointing toward feet or slightly outward.
– Screw hands into the floor (external rotation), retract and depress scapulae.
– Lightly brace abdominals; maintain neutral spine and pelvis (ribs stacked over pelvis).
– Press through heels and hands to lift hips into a straight line from ears–shoulders–hips–heels.
– Keep chin slightly tucked; keep gaze up without craning the neck.
– Dorsiflex both ankles; keep knees extended without hyperlocking elbows.
– Shift weight evenly; prevent the pelvis from dropping or rotating.
– Raise one straight leg only as high as you can while keeping hips level and lumbar spine neutral; toes point up.
– Lower the leg with control; re‑establish full body tension.
– Alternate sides, moving smoothly and maintaining the plank line throughout.
– Common faults to avoid: shrugging shoulders, flared ribs, sagging hips, arching low back, or letting the lifted leg externally rotate.
– Option: turn fingers slightly outward or use a bent‑knee “tabletop” position if wrists or shoulders limit range.
Alternate Leg Raise From Reverse Plank Position Tips
‘- Keep ribs stacked over pelvis to maintain a neutral spine and avoid flaring.
– Press firmly through heels and hands to lift and keep a straight line from ears–shoulders–hips–heels.
– Lightly brace the abdominals so the ribcage stays down and the lumbar spine remains neutral.
– Retract and depress the shoulder blades and avoid shrugging as you support your weight.
– Keep your chin slightly tucked and gaze up without craning the neck.
– Dorsiflex both ankles and keep the knees extended while avoiding hyperlocking the elbows.
– Shift weight evenly through both hands and heels so the pelvis doesn’t drop or rotate.
– Raise the moving leg only as high as you can while keeping hips level and toes pointed up.
– Lower the leg with control and re‑establish full body tension before switching sides.
– If wrists or shoulders feel limited, turn fingers slightly outward or use the bent‑knee tabletop option.
Alternate Leg Raise From Reverse Plank Position Beginner Introduction
Alternate Leg Raise from Reverse Plank is a face-up plank variation that blends a held bridge-like position with slow, alternating leg lifts. The body is supported on the hands and heels, forming a long line from head to feet while one leg rises and lowers in a straight position. Throughout the motion, the middle of the body stays steady, resisting any arching or twisting as the legs trade places.
This exercise brings together several major areas: the supporting side glutes and hamstrings help keep the hips lifted, while the moving leg relies on the hip flexors and front thigh to guide the lift. The abs and side abs contribute to a solid, braced midsection, and the shoulders, triceps, lats, and upper back provide strong support from behind. The overall theme is controlled, deliberate movement and steady posture rather than speed or height of the leg lift. Some versions modify the hand position or bend the knees into more of a tabletop shape, which can reduce stress on the wrists or shoulders while preserving the same core and hip-control challenge.