10 Best Reverse Plank With Leg Lift Alternatives for Glute Strength

The Reverse Plank With Leg Lift is done upside down. Ranked closest by our scoring: the Barbell Stiff Leg Good Morning, the Physioball Hip Bridge and the Reverse Hyper On Flat Bench.

Barbell Stiff Leg Good Morning is the top swap for the Reverse Plank With Leg Lift because it loads the same glutes and hamstrings under barbell load, not just your bodyweight through your hands. The Reverse Plank With Leg Lift holds your hips on straight arms while lifting one leg, loading your arms the whole set. If you would rather not hold yourself up on your hands, the Bench Hip Extension sets your back against a bench and lets your hands only steady you while your glutes lift your hips.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Reverse Plank With Leg Lift

Reverse Plank With Leg LiftPlay demonstration
Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Glutes, Hamstrings, Shoulders

How to perform Reverse Plank With Leg Lift
  1. Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet.
  2. Press through your hands and lift your hips off the ground, coming into a reverse plank position.
  3. Engage your core and lift one leg off the ground, extending it straight up towards the ceiling.
  4. Hold for a moment, then lower your leg back down.
  5. Repeat with the other leg.
  6. Continue alternating legs for the desired number of repetitions.
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Ranked Reverse Plank With Leg Lift Alternatives

10 substitutes, ranked by how closely each one matches the Reverse Plank With Leg Lift on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Barbell Stiff Leg Good MorningPlay demonstration

    1. Barbell Stiff Leg Good Morning

    76% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound

    A good swap when you have a barbell to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Hold the barbell across your upper back, resting it on your traps.
    3. Keeping your back straight, hinge forward at the hips, pushing your glutes back.
    4. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
    5. Engage your glutes and hamstrings to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Reverse Plank With Leg Lift
    • Equipment: free weights, not bodyweight only
    • Body position: standing, not inverted
  2. Physioball Hip Bridge

    2. Physioball Hip Bridge

    74% match
    • Glutes
    • Stability-ball
    • Intermediate
    • Compound

    A good swap when you have a stability ball to work with, and it still works the glutes.

    How to perform this exercise
    1. Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.
    2. Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
    3. Pause at the top of the motion and return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Reverse Plank With Leg Lift
    • Equipment: bodyweight only, the same as the Reverse Plank With Leg Lift
    • Body position: lying on your back, not inverted
  3. Reverse Hyper On Flat BenchPlay demonstration

    3. Reverse Hyper On Flat Bench

    73% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    The same equipment, done lying face down instead.

    How to perform this exercise
    1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
    2. Hold onto the bench for stability.
    3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
    4. Squeeze your glutes at the top of the movement.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Reverse Plank With Leg Lift
    • Equipment: bodyweight only, the same as the Reverse Plank With Leg Lift
    • Body position: lying face down, not inverted
  4. Reverse Hyper Extension (On Stability Ball)Play demonstration

    4. Reverse Hyper Extension (On Stability Ball)

    73% match
    • Glutes
    • Stability-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie face down on a stability ball with your hips resting on the ball and your legs extended straight behind you.
    2. Place your hands on the ground in front of you for stability.
    3. Engaging your glutes and hamstrings, lift your legs up towards the ceiling as high as you can.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Reverse Plank With Leg Lift
    • Equipment: bodyweight only, the same as the Reverse Plank With Leg Lift
    • Body position: lying face down, not inverted
  5. Glute Bridge Two Legs On BenchPlay demonstration

    5. Glute Bridge Two Legs On Bench

    72% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the glutes.

    How to perform this exercise
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Reverse Plank With Leg Lift
    • Equipment: bodyweight only, the same as the Reverse Plank With Leg Lift
    • Body position: lying on your back, not inverted
    • Balance: easier to stay steady on than the Reverse Plank With Leg Lift
  6. Rear Decline BridgePlay demonstration

    6. Rear Decline Bridge

    71% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your feet flat on the ground and your knees bent.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Reverse Plank With Leg Lift
    • Equipment: bodyweight only, the same as the Reverse Plank With Leg Lift
    • Body position: lying on your back, not inverted
  7. Barbell Seated Good MorningPlay demonstration

    7. Barbell Seated Good Morning

    71% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Sit on a bench with your feet flat on the ground and a barbell resting on your upper back.
    2. Keep your back straight and your chest up.
    3. Slowly hinge forward at the hips, lowering your torso towards the ground.
    4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Reverse Plank With Leg Lift
    • Equipment: free weights, not bodyweight only
    • Body position: seated, not inverted
    • Balance: easier to stay steady on than the Reverse Plank With Leg Lift
  8. Bench Hip ExtensionPlay demonstration

    8. Bench Hip Extension

    70% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back against the bench and your feet flat on the ground.
    2. Place your hands on the bench for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Reverse Plank With Leg Lift
    • Equipment: bodyweight only, the same as the Reverse Plank With Leg Lift
    • Body position: lying on your back, not inverted
    • Balance: easier to stay steady on than the Reverse Plank With Leg Lift
  9. Butt Lift (Bridge)

    9. Butt Lift (Bridge)

    70% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
    2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
    3. Slowly go back to the starting position as you breathe in.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Reverse Plank With Leg Lift
    • Equipment: bodyweight only, the same as the Reverse Plank With Leg Lift
    • Body position: lying on your back, not inverted
  10. Pelvic Tilt Into BridgePlay demonstration

    10. Pelvic Tilt Into Bridge

    69% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and core muscles.
    4. Tilt your pelvis upward, lifting your hips off the ground.
    5. Hold the bridge position for a few seconds.
    6. Slowly lower your hips back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Reverse Plank With Leg Lift
    • Equipment: bodyweight only, the same as the Reverse Plank With Leg Lift
    • Body position: lying on your back, not inverted

Why You Might Need a Reverse Plank With Leg Lift Alternative

The Reverse Plank With Leg Lift only works if you can press through your hands to hold your hips off the ground while the other leg comes up, so your arms carry the hold for the whole set. Some lifters want to add a barbell and keep loading the same glutes and hamstrings once bodyweight stops being enough, and the Barbell Stiff Leg Good Morning does that standing with a bar across the back. Others want the hip work without pressing through their arms: the Butt Lift (Bridge) lies flat on the floor with hands by your sides, the Bench Hip Extension sets your back against a bench with hands only steadying you, and the Physioball Hip Bridge puts a stability ball under your upper back for a softer, less steady base. Pick whichever matches the equipment you have today.

How to Choose the Right Reverse Plank With Leg Lift Substitute

If you have a bar, take the Barbell Stiff Leg Good Morning: it puts the same glutes and hamstrings under a load you can add to every session, standing rather than propped on your hands. Without a barbell, the Physioball Hip Bridge and the Reverse Hyper On Flat Bench both let a stability ball or a bench take the support instead of your arms, one lying back and one lying face down. The Bench Hip Extension and the Butt Lift (Bridge) need only a bench or the floor, resting your back down instead of holding a plank. Choose the Reverse Hyper On Flat Bench over a plank hold if you would rather lie face down on a bench than hold yourself up on straight arms.

Reverse Plank With Leg Lift FAQ

Which swap keeps my arms out of the loading?

The Bench Hip Extension or the Butt Lift (Bridge). Both rest your back on a bench or the floor instead of straight arms, so your hands only steady you rather than carrying your bodyweight. You still drive the same glutes, just without holding a plank position to do it.

Which alternative lets me keep adding weight over time?

The Barbell Stiff Leg Good Morning. It puts a bar across your back rather than your own bodyweight through your hands, so you can load the same glutes and hamstrings heavier every few sessions instead of running out of bodyweight to lift.

Can I do the Reverse Plank With Leg Lift alternatives at home?

Yes. The Butt Lift (Bridge) and the Rear Decline Bridge need only bare floor, so both suit a living room workout. The Bench Hip Extension and the Reverse Hyper On Flat Bench also work at home if you have a bench to sit or lie against.

Which swap uses a stability ball instead of a bench or a bar?

The Physioball Hip Bridge and the Reverse Hyper Extension (On Stability Ball). Both rest on a ball rather than a fixed bench, so your shoulders or hips have to control a softer, less steady surface while your glutes do the same work.

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