Alternate leg raise from reverse plank position

Category

Core

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Iliopsoas, Rectus Abdominis, Quadriceps Femoris

Secondary muscles

Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Lie down on your hips with your arms resting on the floor by your side and your legs extended forward.
2. Raise your upper back, bring your elbows under the shoulders, and bear weight on your forearms with your palms down.
3. Alternately raise and lower your legs to your maximum range while keeping them straight.

Form tips

• Focus on maintaining a straight line with your body, avoiding any sagging or arching of the back.
• Perform the movement slowly and with control to maximize muscle activation and prevent injury.
• Breathe steadily, exhaling as you lift your leg and inhaling as you lower it back down.