Reverse Plank with Leg Lift

Instructions

1
Sit on a bench or floor with torso reclined back at approximately 45 degrees, supported by hands and forearms. Position one leg bent with foot flat on ground for stability, and extend the other leg straight out in front of you.
2
Ensure your core is engaged and your back maintains contact with support. Keep your extended leg relaxed and ready for movement. Your supporting hand should be firmly planted for stability.
3
Slowly lower the extended leg by bending the knee, bringing the heel toward your glutes in a controlled manner. This is the eccentric phase where the quadriceps lengthens under tension.
4
Drive through the quadriceps to extend the leg back to the starting position. Straighten the knee fully by contracting the quadriceps concentrically, then hold briefly at full extension before repeating the movement.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Pectoralis Major
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Rectus Femoris, the Reverse Plank with Leg Lift is an excellent addition to your routine. The mechanics of this Stretching, Strength exercise specifically bias the Hips, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.

Pro Tips

To maximize the Reverse Plank with Leg Lift, actively squeeze the Rectus Femoris at the peak of the contraction for a full second.

Exercise Variations

  • Dumbbell Reverse Plank with Leg Lift
  • Cable Reverse Plank with Leg Lift
  • Banded Reverse Plank with Leg Lift

Beginner Tips

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

Frequently Asked Questions