Plank Leg Lifts Variation, Side Elbow Plank Leg Lifts Variation, Bridge Variation

Plank Leg Lifts Variation, Side Elbow Plank Leg Lifts Variation, Bridge Variation

Want more?

Sign up for a 3-day trial.

Sign up
Sumo Squats, Side Plank Leg Lifts, Side Lunges, Squat Jumps
Banded Squat, Banded Single Leg Tempo Deadlift - Left, Banded Single Leg Tempo Deadlift - Right, Deadlift, Lateral Raise
Barbell Front Squat, Donkey Kick Variation
Burpees With Dumbbell Press
Jumps with Dumbbells
Single Leg Squat Bench, Bench Dips, Hip Flexor Stretch
Glute Bridge Variation
Description:

1.Start from a high-plank position with your hands on the mat and your legs extended. Kick your left leg up. While lowerring it back on the mat, lift your hips and sueeze your gluteus. Repeat the same action beginning with the right leg. 2.Start from a side-plank position with your elbow on the mat and your upper leg on the chair. Holding the bodyweight on your upper leg and elbow, begin lifting your lower leg up and down, contracting your abs. 3.Lay back on a mat with your shoulders on the mat, your knees bent, feet on the wall, and your palms on the mat. Start moving your gluteus up and down in a smooth and slow tempo.

Muscle groups:

Gluteus, Arms, Legs, Abs, Core, Upper Back

Equipment:

Bench

Level:

Intermediate

Related materials

Burpees
0:30
Burpees

Shoulders, Arms, Chest, Quads, Hamstrings

Level: Intermediate
Lateral Lunge with Raise - Right, Lateral Lunge with Raise - Left, Squat to Heel Raise, Sumo Squat, Plank to Jump Squat
5:00
Lateral Lunge with Raise - Right, Lateral Lunge with Raise - Left, Squat to Heel Raise, Sumo Squat, Plank to Jump Squat

Gluteus, Calves, Chest, Abs, Quads, Triceps, Hamstrings, Obliques, Biceps

Level: Intermediate
Jump Squat, Wide Pushup, Pushup Jack, Bicycle, Dumbbell Stepup
0:15
Jump Squat, Wide Pushup, Pushup Jack, Bicycle, Dumbbell Stepup

Gluteus, Shoulders, Abs, Quads, Upper Back, Hamstrings, Inner Thighs, Biceps

Level: Intermediate
Vertical Leg Crunches, Bench Jump Over Hands Secured, Double Leg Lifts, Twist Crunches
0:15
Vertical Leg Crunches, Bench Jump Over Hands Secured, Double Leg Lifts, Twist Crunches

Calves, Legs, Abs, Core, Lower Back

Level: Intermediate
Side Plank, Elbow Plank, Reverse Plank Leg Lifts, Elbow Plank Leg Lifts
0:15
Side Plank, Elbow Plank, Reverse Plank Leg Lifts, Elbow Plank Leg Lifts

Legs, Abs, Core, Upper Back, Triceps, Biceps

Level: Intermediate
Plank with Opposite Arm and Leg Lifts, Downward Facing Dog Variation, Crab Walk, Side Plank Variation
0:15
Plank with Opposite Arm and Leg Lifts, Downward Facing Dog Variation, Crab Walk, Side Plank Variation

Back, Arms, Legs, Abs, Core, Triceps

Level: Intermediate