To make a reverse plank more challenging, lift one leg off the ground while maintaining the reverse plank position.
Increasing the Difficulty of Your Reverse Plank
The reverse plank is a great exercise for strengthening the posterior chain, including the glutes, hamstrings, and lower back, as well as the core and shoulders. Once you can comfortably hold a standard reverse plank for an extended period, you may want to increase the difficulty to continue progressing.
Based on the provided reference, a direct way to achieve this is by modifying your stance during the exercise.
Method to Increase Reverse Plank Difficulty
- Perform a standard reverse plank: Start in the standard reverse plank position. Sit on the floor with your legs extended in front of you. Place your hands on the floor behind your hips, fingers pointing towards your feet or slightly out to the sides (whichever is more comfortable for your wrists). Press into your hands and heels to lift your hips off the ground, creating a straight line from your shoulders to your ankles. Ensure your core is engaged and avoid letting your hips sag.
- Lift one leg: While holding this straight line and maintaining core engagement, lift one leg straight up towards the ceiling. Keep the leg as straight as possible and avoid rotating your hips. This shifts the load and requires greater stability and strength from your core and the supporting leg.
- Hold the position: Maintain this single-leg reverse plank for your desired duration.
- Switch legs: Lower the lifted leg slowly and smoothly back to the starting position. Then, lift the other leg and hold for the same duration.
Tips for the Single-Leg Reverse Plank
- Focus on Form: Prioritize maintaining a straight line from head to heel on the supporting side. Avoid letting your hips drop or twist.
- Engage Your Core: Actively pull your naval towards your spine to help stabilize your torso.
- Point Your Toes: Pointing the toes of the lifted leg can help keep the leg straight and engaged.
- Start Small: Begin by holding the single-leg variation for a shorter duration (e.g., 5-10 seconds per leg) and gradually increase the time as you get stronger.
- Listen to Your Body: If you feel any pain, especially in your wrists, shoulders, or lower back, return to the standard reverse plank or rest.
Incorporating the single-leg lift is an effective way to intensify the reverse plank and continue building strength in your posterior chain and core.
