How to do Reverse Plank Leg Lift
On the floorHoldBoth sidesAdvanced
Reverse Plank Leg Lift is a on the floor stretch for your shoulders, hips and hamstrings. Do it on one side, then switch.
Step by step
- 1Sit on the floor with your legs extended in front.
- 2Place your hands behind your hips, fingers pointing toward your feet.
- 3Press your palms and heels into the floor.
- 4Engage your core and lift your hips toward the ceiling.
- 5Keep your legs straight and lift one leg off the floor, holding the position.
What you should feel
Let your chest open toward the sky.
Form tips
- Straighten your arms and legs to form a straight line from head to heels. Keep your chest lifted and head neutral.
- Keep your neck soft… and your breath slow.
- Feel the backs of your legs quietly working.
Make it easier
If your wrists or shoulders need a gentler day, keep both feet down.
Coming out of it
Lower your leg… bring your hips down… and rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Reverse Plank Leg Lift with a coach
In BendEase, a voice coach talks you into Reverse Plank Leg Lift, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your shoulders and hips.
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