Reverse Plank
Strengthen your core, glutes, and back with the reverse plank! A challenging bodyweight exercise for improved posture and stability.
The Reverse Plank mainly works the glutes & hips and core, with help from the triceps and lower back. No equipment needed: it uses just your bodyweight.
Reverse Plank Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Triceps (triceps brachii); Spinal Erectors (erector spinae)
Reverse Plank Variations and Alternatives
How to do the Reverse Plank
Sit on the ground with your legs extended straight in front of you.
Place your palms on the ground just behind your hips, fingers pointing towards your feet.
Press into your palms and lift your hips and torso towards the ceiling.
Keep your body in a straight line from your head to your heels, without letting your hips sag or lift too high.
Engage your core and glutes to maintain the position.
Keep your head in a neutral position, and gaze upwards or straight ahead.
Hold this position for the desired duration, maintaining tight core muscles.
To release, gently lower your hips back down to the ground.
Tips: - Ensure your hands are placed firmly on the ground and not too far away from your body to avoid straining your shoulders. - Focus on form throughout the exercise, engaging the muscles mentioned. - Start with shorter durations and increase as your strength and endurance improve. - Breathe steadily throughout the hold.
Reverse Plank FAQs
What muscles does the Reverse Plank work?
The Reverse Plank mainly works the glutes & hips and core, with help from the triceps and lower back. The main muscles are the gluteus maximus and rectus abdominis.
What equipment do you need for the Reverse Plank?
None. The Reverse Plank is a bodyweight exercise, so you can do it anywhere.
What are some Reverse Plank variations and alternatives?
Similar exercises include the Alternating Leg Raise from Reverse Plank Position, Crab Pose, Arm-Forward Plank and Butt Plank.
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