Reverse Plank with Leg Lift

Reverse Plank with Leg Lift: So führst du sie aus

1. 1Sit on the floor with your legs fully extended in front of you and your hands flat on the floor behind your hips, fingers pointing toward your feet.
2. 2Press firmly through both palms and both heels, then drive your hips upward until your body forms a straight diagonal line from heels to shoulders — this is the reverse plank position.
3. 3Stack your shoulders directly over your wrists, engage your triceps to keep the elbows from buckling, and squeeze your glutes lightly to prevent the hips from sagging.
4. 4Brace your core and fix your gaze upward or slightly forward to keep the neck in a neutral position.
5. 5Without allowing your hips to drop, slowly raise one leg off the floor by contracting the iliopsoas and quadriceps, lifting it to roughly hip height or as high as you can control.
6. 6Pause for one to two seconds at the top of the lift, maintaining a level pelvis and full arm extension throughout.
7. 7Lower the raised leg back to the floor with control, returning to the full reverse plank position before initiating the next repetition.
8. 8Repeat the leg lift on the same side for the desired reps, then switch sides, or alternate legs each rep according to your programme.

Technik-Tipps

• Keep your hips level throughout the leg lift — if one hip dips as you raise the leg, reduce the lift height until you build enough stability to go higher.
• Press through the entire palm, not just the heel of the hand, to distribute load evenly across the triceps brachii and all three deltoid heads and protect the wrist joint.
• Think of pulling the raised foot toward the ceiling rather than swinging it up — this cue activates the iliopsoas and quadriceps more deliberately and slows the movement down.
• Avoid letting the supporting foot roll outward; keep the sole of the grounded foot flat and engaged to maintain soleus and ankle stability through the base.
• If wrist discomfort prevents a flat-palm position, perform the exercise on closed fists to keep the wrist in a neutral alignment.

Häufige Fehler

• Letting the hips sag as the leg lifts — dropping the pelvis shortens the lever arm, reduces the demand on the iliopsoas, and places compressive stress on the lumbar spine instead.
• Bending the elbows during the hold — soft elbows reduce triceps brachii engagement, collapse the base of support, and allow the torso to sink, nullifying the reverse plank position.
• Swinging the leg upward with momentum — a fast, uncontrolled lift bypasses the iliopsoas and quadriceps through the hardest range and increases the risk of hip flexor strain.
• Dropping the chin to the chest — forward head position compresses the cervical spine and signals a loss of full-body tension; keep the gaze upward and the neck long.
• Placing the hands too far behind the hips — excessive hand distance internally rotates the shoulders and shifts load away from the deltoids and triceps into passive structures, causing discomfort.

Häufig gestellte Fragen