ex_VKMVQB

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Waist · Body Weight

Alternate Leg Raise From Reverse Plank Position

intermediatestrengthOne side at a timeMale & female model

Alternate Leg Raise From Reverse Plank Position is an intermediate isolation strength exercise that works the abs (waist), with the glutes and hamstrings assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds per side, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 5.5 kcal

Primary muscles

Hip Flexors · iliopsoas
Abdominals · rectus abdominis
Quadriceps · quadriceps femoris

Secondary muscles

Glutes · gluteus maximus, gluteus mideus
Hamstrings · biceps femoris, semitendinosus, semimembranosus

How to do Alternate Leg Raise From Reverse Plank Position

Lie down on your hips with your arms resting on the floor by your side and your legs extended forward.
Raise your upper back, bring your elbows under the shoulders, and bear weight on your forearms with your palms down.
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.

Alternate Leg Raise From Reverse Plank Position alternatives

Suspension Trainer With Grips Hanging Leg Hip Raise

Abs · intermediate

Suspension Trainer With Grips Hanging Straight Leg Hip Raise

Abs · intermediate

Resistance Band Lying Leg Raise

Abs · beginner

Dumbbell Side Plank With Rear Fly

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Alternate Leg Raise From Reverse Plank Position FAQ

What muscles does Alternate Leg Raise From Reverse Plank Position work?

Alternate Leg Raise From Reverse Plank Position mainly works the abs in the waist (iliopsoas, rectus abdominis and quadriceps femoris). The glutes and hamstrings work as secondary muscles.

What equipment do you need for Alternate Leg Raise From Reverse Plank Position?

None. Alternate Leg Raise From Reverse Plank Position is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Alternate Leg Raise From Reverse Plank Position should I do?

Start with 2-3 sets of 30-60-second holds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Alternate Leg Raise From Reverse Plank Position good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Alternate Leg Raise From Reverse Plank Position burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Alternate Leg Raise From Reverse Plank Position?

Other exercises for the abs include Suspension Trainer With Grips Hanging Leg Hip Raise, Suspension Trainer With Grips Hanging Straight Leg Hip Raise, Resistance Band Lying Leg Raise and Dumbbell Side Plank With Rear Fly.

For developers

Use Alternate Leg Raise From Reverse Plank Position in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_VKMVQB" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_VKMVQB",
  "name": "Alternate Leg Raise From Reverse Plank Position",
  "model": "male",
  "counterpartId": "ex_OMRGZI",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_VKMVQB/mp4-720.mp4?…",
    "poster": "https://…/ex_VKMVQB/poster.jpg?…"
  }
}