Reverse Plank on Elbows

A challenging full body exercise that strengthens the core, glutes, shoulders, and triceps.

Movement: Compound
Force: Static
Per set: 1 min
Rest: 30s

Free · iPhone only · Available on the App Store

Description

A challenging full body exercise that strengthens the core, glutes, shoulders, and triceps. It involves propping the body up on the elbows and keeping the body straight from head to heels.

Save Reverse Plank on Elbows to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Reverse Plank on Elbows

01
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.
02
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.
03
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.
04
Engage your glutes, hamstrings, and core to maintain this rigid, elevated position, ensuring your hips do not sag or pike.
05
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.

In the Ellim app, Reverse Plank on Elbows 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 on elbows?

Get Ellim — Free

Questions

Is Reverse Plank on Elbows good for beginners?

Reverse Plank on Elbows 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 on Elbows?

You need Body weight to perform Reverse Plank on Elbows. 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 on Elbows?

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.

What are common mistakes when doing Reverse Plank on Elbows?

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.