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Also known as: Single leg reverse hamstrings plank.

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Technique

  1. Start lying supine on the floor with your legs straight and arms overhead
  2. Lift one leg up
  3. Push with the other heel and the top of your back into the floor to elevate your hips
  4. Hold this position, focusing on keeping your hips high and your body stable.

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Form tips

  • Keep the chest wide and open.
  • Maintain a straight line from the heel of the standing leg to your shoulders.
Logging: Work each side for the time indicated.

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Muscles

Strength

Primary

  • Spine
  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Legs
  • Pelvis
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Biceps femoris (short)

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Trunkextension
Kneeflexion
Hipextension
trains stretches

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Regressions

e0oy

Supine arch body hold

Novice
e0sd

One-leg bridge

Intermediate
e0i3

Forearm bridge

Intermediate
e0hx

High bridge rotation

Intermediate
e0sc

One-arm bridge

Advanced
e17z

Cook bridge

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.