Reverse plank

Description

How to Do Reverse plank

1. 1
   Setup

   Sit on the floor with your legs extended straight out in front of you and your feet together.

2. 2
   Setup

   Place your hands on the floor behind your hips, about shoulder-width apart, with your fingers pointing towards your feet.

3. 3

   Engage your glutes and core, then press firmly through your hands and heels to lift your hips and torso off the floor.

4. 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. 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.