Reverse plank
Strengthen your core, glutes, and hamstrings with the reverse plank. This bodyweight exercise builds posterior chain strength and stability.
Description
A reverse plank is a bodyweight exercise that targets the core, glutes, hamstrings, and lower back. It involves lying on your back and lifting your body off the ground by pressing down with your hands and feet.
Save Reverse plank to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Reverse plank
- 1Setup
Sit on the floor with your legs extended straight out in front of you and your feet together.
- 2Setup
Place your hands on the floor behind your hips, about shoulder-width apart, with your fingers pointing towards your feet.
- 3
Engage your glutes and core, then press firmly through your hands and heels to lift your hips and torso off the floor.
- 4
Lift until your body forms a straight line from your head to your heels, keeping your chest open and your gaze towards the ceiling.
- 5
Hold this rigid, plank-like position, actively squeezing your glutes and maintaining a stable core, for the prescribed duration.
Tips
- To protect your shoulders, slightly externally rotate your arms so your elbows point backward, not out to the sides.
- Actively squeeze your glutes throughout the entire hold to maintain hip elevation and maximize posterior chain activation.
- Keep your neck in a neutral position by looking towards the ceiling or slightly back, avoiding excessive hyperextension or flexion.
- Imagine pushing the floor away with your hands and heels to create full-body tension, enhancing stability and muscle engagement.
Common Mistakes
- ×A common mistake is allowing your hips to sag towards the floor; fix this by actively engaging your glutes and core to maintain a straight line from head to heels.
- ×Rounding your shoulders and collapsing into them can strain the joints; fix this by pressing firmly through your palms and keeping your chest open, engaging your lats and triceps.
- ×Craning your neck back too far can cause discomfort; fix this by maintaining a neutral spine and looking towards the ceiling or slightly above you.
In the Ellim app, Reverse plank unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train reverse plank?
Get Ellim — FreeFrequently Asked Questions
What muscles does Reverse plank work?
Is Reverse plank good for beginners?
What equipment do I need for Reverse plank?
What are the best tips for Reverse plank?
What are common mistakes when doing Reverse plank?
Related Exercises
Back lever
Master the back lever, a challenging calisthenics skill requiring immense core and back strength. Hold your body parallel to the ground from a bar.
Muscle Up
Master the muscle up, a challenging bodyweight exercise combining a pull-up and a dip. Develop incredible upper body strength and coordination.
Kipping Muscle Up
The Kipping Muscle Up is an advanced gymnastic movement combining a powerful pull-up and dip.
Iron Cross Plank
Master the Iron Cross Plank for superior core strength and full-body stability. This advanced isometric hold challenges your abs, obliques, and back
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track every rep of Reverse plank.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free