Reverse Plank
Primary
Core
Secondary
Glutes, Hamstrings, Shoulders
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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An isolation exercise that lets you focus on one muscle group, the Reverse Plank targets your core through a isometric hold pattern. Use for posterior core work for optimal results.
Everything You Need to Know About the Reverse Plank
The Reverse Plank is a good for beginners exercise that targets your Core and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for posterior core work for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Reverse Plank — targeted muscles
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Reverse Plank — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep hips up.
- Don't strain neck.