One-leg supine arch body hold (Single leg reverse hamstrings plank)

Muscles

• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Biceps femoris (short)

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.

Form tips

1. Keep the chest wide and open.
2. Maintain a straight line from the heel of the standing leg to your shoulders.

Similar Exercises

• One-leg bridge
• High bridge rotation
• Forearm bridge
• One-arm bridge
• Cook bridge

Equipment

• Ground (hands or body)