Reverse plank

Strengthen your core, glutes, and hamstrings with the reverse plank. This bodyweight exercise builds posterior chain strength and stability.

IntermediateBack Body weight

Movement: Compound
Force: Static
Per set: 30s
Rest: 30s

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Variations of Reverse plank

Compound

Reverse grip Pull up

Back · Body weight

Advanced

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.

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How to do Reverse plank

01
Setup
Sit on the floor with your legs extended straight out in front of you and your feet together.
02
Setup
Place your hands on the floor behind your hips, about shoulder-width apart, with your fingers pointing towards your feet.
03
Engage your glutes and core, then press firmly through your hands and heels to lift your hips and torso off the floor.
04
Lift until your body forms a straight line from your head to your heels, keeping your chest open and your gaze towards the ceiling.
05
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.

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Questions

What muscles does Reverse plank work?

Reverse plank primarily targets Gluteus Maximus, Rectus Abdominis. Secondary muscles include Deltoid Posterior, Hamstrings, Latissimus Dorsi, Obliques, Teres Major, Triceps Brachii.

Is Reverse plank good for beginners?

Reverse plank is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Reverse plank?

You need Body weight to perform Reverse plank. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Reverse plank?

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.

What are common mistakes when doing Reverse plank?

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.