Single-Leg Reverse Plank

Glutes, Hamstrings, Lower Back, CoreBodyweight

This is a static exercise lying on your back supported by your hands and one foot. It strengthens the glutes, hamstrings, spinal erectors, and core. Performing it on one leg significantly increases the demand on pelvic stability.

How to do it

1Sit on the floor with legs straight and place your palms behind you, fingers pointing toward your feet.

2Drive your hips up until your body forms a straight line from shoulders to feet.

3Brace your core and carefully lift one leg off the floor, holding it steady in the air.

4Keep your hips level—do not let them sag or tilt toward the lifted leg.

5Hold for the targeted time, lower your leg, and repeat on the other side.

Common mistakes

Letting the hips sag down, which reduces glute activation and strains the lower back.

Tilting the pelvis to the side, breaking proper biomechanics and core stability.

Cranking the head back, causing excessive tension in the neck.

Breathing

Breathe smoothly and deeply throughout the entire hold without holding your breath.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.