Primary
Core
Secondary
Glutes, Hamstrings, Shoulders
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
See how Reverse Plank could fit a workout
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.
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.
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.
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.