Reverse Plank
Primary
Core
Secondary
Glutes, Hamstrings, Shoulders
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
Reverse Plank
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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.
Reverse Plank — targeted muscles
Also targets: Glutes, Hamstrings, Shoulders
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How do you perform the Reverse Plank?
- 1
Sit with legs extended.
- 2
Place hands behind you, fingers forward.
- 3
Lift your hips off the ground.
- 4
Create a straight line from shoulders to heels.
- 5
Hold the position for optimal results.
- 6
Squeeze glutes and core.
What are the best tips for the Reverse Plank?
Works posterior chain.
Keep hips lifted for optimal results.
Don't let hips sag for optimal results.
Good for posture for optimal results.
When to Use the Reverse Plank
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.
Common Reverse Plank mistakes
Hips dropping which indicates weak core engagement.
Losing hip position during the Reverse Plank shifts the loading pattern away from your Core and can compress your lower back. Stay planted and let your Core do the work.
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 compresses your cervical spine and can cause nerve impingement. Keep your head in a neutral position — pick a spot to look at and hold it through the set.
Reverse Plank — who it's best for
All fitness levels looking to build strength and muscle definition.
How to Program the Reverse Plank
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 30-45 seconds. Rest 45s.
What are good alternatives to the Reverse Plank?
Other Variations
- Reverse Plank Leg Lift
- Tabletop Hold
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.
Yes, the Reverse Plank is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Reverse Plank, the recommended approach depends on your goals. 3 sets of 30-45 seconds. Rest 45s. For strength, use 20-30 seconds. For muscle growth, perform 30-45 seconds. For endurance, complete 45-60 seconds.
Yes, the Reverse Plank can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
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.
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Safety Notes
- Keep hips up.
- Don't strain neck.