This exercise involves starting in a reverse plank position with your hands and feet on the ground, and then lifting one leg up while keeping your hips level. It targets the core, glutes, and hamstrings.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens the core muscles
- Improves balance and stability
- Tones the glutes, hamstrings, and lower back muscles
- Increases flexibility in the hips and legs
- Helps to prevent lower back pain
How to perform
- Start by sitting on the floor with your legs extended in front of you and your hands placed behind your hips, fingers pointing towards your feet.
- Press into your hands and lift your hips off the ground, creating a straight line from your shoulders to your heels.
- Engage your core and lift one leg off the ground, keeping it straight and parallel to the floor.
- Hold for a few seconds, then lower your leg back down and repeat on the other side.
- Continue alternating legs for the desired number of repetitions or time.
- To release, lower your hips back down to the ground and relax.
FRONT VIEW
BACK VIEW
Triceps
Primary
Glutes
Primary
Hamstrings
Primary
Abs
Primary