Reverse March Plank
Strengthen your core & glutes with Reverse March Plank! A challenging bodyweight exercise you can do anywhere.
The Reverse March Plank mainly works the core and glutes & hips, with help from the traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Reverse March Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
Secondary
Obliques; Upper Traps (trapezius, upper fibers)
Reverse March Plank Variations and Alternatives
How to do the Reverse March Plank
Reverse Plank March
Positioning:
Start by sitting on the floor with your legs extended in front of you.
Place your hands behind you, slightly wider than shoulder-width apart, fingers pointing towards your feet.
Press through your hands and lift your hips off the ground, forming a straight line from your head to your heels (this is your starting position).
Movement:
Maintain a strong core and keep your glutes engaged.
While in the reverse plank position, lift your right foot off the ground and bring your right knee towards your chest.
Lower your right foot back to the ground while maintaining your plank position.
Repeat the movement with your left foot, bringing your left knee towards your chest.
Continue alternating between your right and left legs for the desired number of repetitions.
Tips:
Keep your head in a neutral position, looking up at the ceiling.
Ensure that your hips do not sag or lift too high; maintain a straight line.
If you feel discomfort in your wrists, consider using a mat for extra padding.
Reverse March Plank FAQs
What muscles does the Reverse March Plank work?
The Reverse March Plank mainly works the core and glutes & hips, with help from the traps. The main muscles are the rectus abdominis and gluteus maximus.
What equipment do you need for the Reverse March Plank?
None. The Reverse March Plank is a bodyweight exercise, so you can do it anywhere.
What are some Reverse March Plank variations and alternatives?
Similar exercises include the Glute March, Hamstring March Bridge, Resistance-Band March Plank and Reverse Plank.
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