Reverse Plank Leg Lift

The Reverse Plank Leg Lift is an advanced variation of the classic reverse plank that combines core strength with hip abduction. This exercise focuses on strengthening the obliques, gluteus medius and hip abductors, improving balance, stability and muscular endurance. It is ideal for those looking to build a stronger core and improve hip function.

Correct Execution of the Reverse Plank Leg Lift

Follow these steps to perform the exercise correctly:

  1. Sit on the floor with your legs stretched out in front of you and your hands placed behind your hips, with your fingertips pointing towards your feet.
  2. Press into the hands and lift the hips up so that the body forms a straight line from head to heels.
  3. Engage the core muscles and slowly lift one leg up towards the ceiling, keeping it straight and parallel to the other leg.
  4. Slowly lower the leg back to the starting position without letting the hips drop.
  5. Repeat for the desired number of repetitions, then switch legs.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Hips Lower: Be sure to keep your hips lifted and in a straight line throughout the exercise to maximize muscle activation.
  • Torso rotation: Avoid rotating the torso; keep it steady to engage the core muscles effectively.
  • For fast movements: Perform the exercise at a controlled pace to ensure proper technique and maximum muscle activation.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise with the lower knee bent and placed on the floor for extra support and balance.
  • Advanced: Add an ankle weight on the top leg to increase resistance and further challenge the muscles.

Number of Repetitions and Sets

Perform 2-3 sets of 10-15 repetitions on each side, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you prepare the movement and exhale as you lift the leg up. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Reverse Plank Leg Lift:

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