Alternate Leg Raise from Reverse Plank Position

Instructions

1
Sit on the floor with torso upright, supported by hands placed behind you with fingers pointing backward. One leg remains bent with foot flat on floor for stability, while the other leg is extended.
2
Engage core and press through supporting hand to maintain upright torso position. Ensure shoulders are back and chest is open.
3
Slowly lower the extended leg downward toward the floor in a controlled manner, allowing the quadriceps to lengthen and the knee to flex slightly while maintaining hip extension.
4
Drive the extended leg upward and straighten it, contracting the quadriceps and rectus femoris to lift the leg back to starting height. Return to the initial position with control.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

When programming for Rectus Femoris growth, the Alternate Leg Raise from Reverse Plank Position stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Improves overall Hips stability and proprioception during heavy loads.
  • Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.

Common Mistakes

  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Alternate Leg Raise from Reverse Plank Position
  • Cable Alternate Leg Raise from Reverse Plank Position
  • Banded Alternate Leg Raise from Reverse Plank Position

Beginner Tips

If you are new to the Alternate Leg Raise from Reverse Plank Position , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions