How to do the Alternate Leg Raise from Reverse Plank Position
Primary: Core · also works Glutes, Hip Flexors, Obliques, Hamstrings, Quads.
Alternate Leg Raise from Reverse Plank Position is a bodyweight exercise that primarily targets the abdominal muscles, while also engaging the glutes, hip flexors, obliques, hamstrings, and quads. This exercise requires a reverse plank position, making it a compound movement that improves core strength, balance, and coordination. It is categorized as a strength exercise suitable for intermediate-level individuals seeking to enhance their core stability and lower body control.
Step by step
- 1
Sit on the floor with your legs extended in front of you and hands placed on the ground slightly behind your hips.
- 2
Lift your hips off the floor to form a straight line from your shoulders to your heels, ensuring your body is in a reverse plank position.
- 3
While maintaining the reverse plank, lift one leg as high as you can without compromising your form, then lower it back down. Alternate legs with each repetition.
Coaching cues
- Keep your core engaged throughout the exercise to maintain stability.
- Ensure your shoulders, hips, and ankles remain aligned in a straight line.
- Avoid letting your hips sag to prevent lower back strain.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Alternate Leg Raise from Reverse Plank Position alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Alternate Leg Raise from Reverse Plank Position work?
Primary: Core. Secondary: Core, Glutes, Hip Flexors, Obliques, Hamstrings, Quads
How many sets and reps of Alternate Leg Raise from Reverse Plank Position should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Alternate Leg Raise from Reverse Plank Position?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.
Is the Alternate Leg Raise from Reverse Plank Position good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.