Reverse Plank on Elbows

Description

How to Do Reverse Plank on Elbows

1. 1
   Setup

   Sit on the floor with your legs extended straight out in front of you, feet together or hip-width apart, and your back straight.

2. 2
   Setup

   Place your forearms on the floor behind you, about shoulder-width apart, with your elbows directly under your shoulders and fingers pointing towards your heels.

3. 3

   Press firmly through your forearms and heels, lifting your hips off the floor until your body forms a straight line from your head to your heels.

4. 4

   Engage your glutes, hamstrings, and core to maintain this rigid, elevated position, ensuring your hips do not sag or pike.

5. 5

   Keep your head in a neutral position, either looking straight up or slightly towards your feet, to avoid straining your neck.

Tips

• Actively squeeze your glutes and brace your core throughout the entire hold to prevent your hips from sagging and maximize full body tension.
• Push the ground away with your forearms to engage your shoulder stabilizers and upper back, preventing your shoulders from rounding.
• Maintain a neutral neck by keeping your gaze directed towards the ceiling or your feet, avoiding excessive neck extension or flexion.
• Flex your feet and drive through your heels to further engage your hamstrings and calves, contributing to a stable base.

Common Mistakes

• ×Sagging hips reduces core and glute engagement; fix by actively squeezing your glutes and lifting your hips until your body forms a straight line.
• ×Hyperextending the neck strains the cervical spine; fix by keeping your gaze directed upwards or towards your feet to maintain a neutral neck position.
• ×Rounding the shoulders disengages the upper back and puts stress on the shoulder joint; fix by pressing firmly into your forearms and broadening your chest.