Legs · Bodyweight
Reverse Plank with Leg Lift
How to do the reverse plank with leg lift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Sit on the floor with legs extended and hands planted behind your hips, fingers pointing forward. Drive your hips up until your body forms a straight line from shoulders to heels. Holding that bridge, lift one leg toward the ceiling, lower it under control, then alternate.
- 1Feel your glutes and hamstrings hold your hips high in the bridge
- 2Brace your core to keep your torso level as the leg rises
- 3Open your chest and keep your shoulders down away from your ears
Common mistakes
- Do not let your hips sag toward the floor
- Avoid swinging the leg; lift and lower with control
- Do not shrug your shoulders or let your head drop back hard
Muscles worked
The reverse plank with leg lift mainly works the glutes and hamstrings, with the lower back, upper abs, lower abs, obliques, and hip flexors assisting.
- GlutesPrimary
- HamstringsPrimary
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- Hip FlexorsSupport
- TricepsMinor
- ForearmsMinor
- Lower TrapsMinor
- QuadsMinor
- CalvesMinor
- Rear DeltsMinor
Kovo programs the reverse plank with leg lift for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
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- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.