Bent-Knee Reverse Plank with Leg Lift
Intermediate
Also known as: Reverse Tabletop with Leg Lift
Expert Advice
If your pelvis twists during a lift, practice briefly hovering one foot before adding the knee straightening.
How-to-do Steps
- Sit on the floor with knees bent and feet flat, hip-width apart.
- Place your palms behind your hips, hands shoulder-width apart and fingers pointing toward your feet.
- Press through your hands and feet, lifting your hips until your torso is roughly horizontal.
- Lift one foot and straighten that knee without letting your hips drop.
- Bend the lifted knee and return that foot to its starting position.
- Repeat with the opposite leg, alternating controlled lifts for the programmed duration.
Common Mistakes
- Lower back archesFix: keep your ribs down rather than pushing your hips higher.
- Shoulders shrug toward your earsFix: push the floor away and keep your neck long.
Coach Cues
Keep your hips levelPush the floor awayStraighten one knee
Short reminders to keep in mind during every set.
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Muscles Worked
Bent-Knee Reverse Plank with Leg Lift primarily targets the Glutes, Quads, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Quads25%
Secondary
Shoulders10%
Hamstrings10%
Triceps10%
Calves5%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 3?
Intermediate
Alternating leg lifts require pelvic control while the arms and one foot support bodyweight.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Bent-Knee Reverse Plank with Leg Lift work?
Bent-Knee Reverse Plank with Leg Lift primarily targets the Glutes, Quads. Secondary muscles involved include Shoulders, Hamstrings, Triceps, Calves. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Bent-Knee Reverse Plank with Leg Lift?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Bent-Knee Reverse Plank with Leg Lift suitable for beginners?
Bent-Knee Reverse Plank with Leg Lift is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Bent-Knee Reverse Plank with Leg Lift?
Lower back arches: keep your ribs down rather than pushing your hips higher. Shoulders shrug toward your ears: push the floor away and keep your neck long.
