Reverse Elbow Plank
Strengthen your core & glutes with the Reverse Elbow Plank! Improve posture & stability with this challenging bodyweight exercise.
The Reverse Elbow Plank mainly works the core and glutes & hips, with help from the lower back and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Reverse Elbow Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Lats (latissimus dorsi)
Reverse Elbow Plank Variations and Alternatives
How to do the Reverse Elbow Plank
Begin by sitting on the floor with your legs extended in front of you.
Place your elbows and forearms on the floor beside your body, ensuring that your elbows are aligned directly under your shoulders.
Engage your core and lift your hips and torso off the floor, forming a straight line from your shoulders to your heels.
Keep your head in a neutral position, with your gaze forward or up towards the ceiling.
Your body should be supported only by your forearms and heels, with your toes pointing forward.
Hold this position, focusing on maintaining a tight core and keeping your hips elevated to avoid sagging.
Aim to hold the reverse plank for a set duration, such as 30 seconds to a minute, depending on your fitness level.
Lower your hips back to the floor to rest before repeating the exercise for additional sets, if desired.
Ensure you maintain proper form throughout the exercise to prevent strain on your lower back and to maximize the engagement of the target muscle groups.
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Reverse Elbow Plank FAQs
What muscles does the Reverse Elbow Plank work?
The Reverse Elbow Plank mainly works the core and glutes & hips, with help from the lower back and back. The main muscles are the rectus abdominis, transverse abdominis and gluteus maximus.
What equipment do you need for the Reverse Elbow Plank?
None. The Reverse Elbow Plank is a bodyweight exercise, so you can do it anywhere.
What are some Reverse Elbow Plank variations and alternatives?
Similar exercises include the Alternating Leg Raise from Reverse Plank Position, Bodyweight Triceps Extension from Plank Position, Crab Pose and Reverse Elbow Lift Push-Up.
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