Primary
Core
Secondary
Glutes, Hamstrings, Shoulders
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The reverse plank is performed facing upward with hands behind you and hips lifted off the ground. This targets the posterior chain including glutes, hamstrings, and lower back, while also engaging the core. It counters the forward-flexion focus of most core exercises.
When to use it
Use for posterior core work for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Sit with legs extended and place hands behind you with fingers pointing forward. Lift your hips until your body forms a straight line from shoulders to heels. Squeeze your glutes and hold, keeping your hips lifted.
Also targets: Glutes, Hamstrings, Shoulders
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Sit with legs extended.
Place hands behind you, fingers forward.
Lift your hips off the ground.
Create a straight line from shoulders to heels.
Hold the position for optimal results.
Squeeze glutes and core.
Works posterior chain.
Keep hips lifted for optimal results.
Don't let hips sag for optimal results.
Good for posture for optimal results.
Use reverse planks to balance anterior core work with posterior chain engagement. They work well for postural improvement and as a counterbalance to desk sitting. Include them when addressing hip flexor tightness or glute weakness.
Hips dropping which indicates weak core engagement.
Losing hip position during the Reverse Plank changes the loading pattern and can reduce the intended work for your Core. Keep your hips aligned with the setup cues and move only through the range you can control.
Not squeezing glutes.
Isometric holds like the Reverse Plank build strength at specific joint angles. This mistake changes the angle and reduces how hard your Core has to work. Lock into position and hold it.
Straining neck for optimal results.
Craning your neck during the Reverse Plank changes your upper-body position and can make the rep less stable. Keep your head aligned with your torso and use a consistent gaze.
All fitness levels looking to build strength and muscle definition.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 30-45 seconds. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Reverse Plank could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Reverse Plank
The Reverse Plank primarily targets the Core, Glutes, making it an effective exercise for core development. Secondary muscles worked during the Reverse Plank include Hamstrings, Shoulders, providing additional training stimulus. Stabilizer muscles engaged include Lower back.
Our library labels Reverse Plank as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Reverse Plank. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Reverse Plank is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Reverse Plank include: Glute Bridge, Plank. These exercises target similar muscle groups as the Reverse Plank and can be used as substitutes based on your equipment availability, gym setup, or training preferences.