Reverse plank leg abduction (alternating)

Level: 1 2

Back, Hips, Glutes

Starting position:

Ground facing the anchor point

Strap length:

Mid-calf length

Functional classification:

Strength, Coordination


Lying on your back, arms out diagonally with palms up. Feet in straps, above body level, legs straight.
Lift your pelvis;
Extend the left leg as far to the left as possible, bring the leg back, taking care not to drop the pelvis;
Repeat the same on the other leg.
Strong active plank
Fix your pelvis and support leg while abducting.

Recommended load:


Benefits of exercise

The retraction of the legs in the reverse bar (alternately) of the 2nd level on the FISIO functional hinges is performed with outstretched arms in front of him.

This is a more complex version of the exercise aimed at strengthening the gluteal muscles. The main target muscles in this exercise are: the large, medium and small gluteal muscles, as well as the adductor and abductor muscles of the thigh and back muscles.

Keeping your hands in the upper position makes it more difficult to move, which requires more stability. Due to this, the load on the muscles increases, and the exercise becomes more intense. This allows you to make training much more effective and build a strong and functionally developed body.