Reverse Plank Exercise Images
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Reverse Plank
Target Muscles
Primary:
Equipment Required
Exercise Type
Time (Seconds)
How To Do
Sit on the floor with legs extended and hands placed just behind your hips, fingers pointing forward. Press through your hands and heels to lift your hips, forming a straight line from head to heels while keeping your chest open and core engaged. Hold briefly, then lower your hips back down with control.
Step-by-Step Instructions
- Sit on the floor with your legs extended straight in front of you and your hands placed slightly behind your hips, palms flat on the ground and fingers pointing forward.
- Engage your core and press through your hands and heels to lift your hips off the ground, forming a straight line from your head to your heels.
- Keep your shoulders down and away from your ears, and ensure your chest is open.
- Hold this position while maintaining a tight core and squeezing your glutes.
- Lower your hips back to the ground slowly and repeat as needed.
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Frequently Asked Questions
- What muscles does the reverse plank work?
- The reverse plank primarily targets your shoulders, glutes, and upper legs, while also engaging the triceps and core muscles. It’s a great way to build posterior chain strength and improve overall stability.
- Do I need any equipment for the reverse plank?
- No equipment is needed this is a bodyweight calisthenics exercise. All you need is a flat surface, such as a floor or mat, making it perfect for home workouts or travel routines.
- Is the reverse plank suitable for beginners?
- Yes, beginners can perform the reverse plank, but they should start with shorter holds and focus on maintaining proper alignment. If it’s too challenging, bend your knees slightly or rest between sets to avoid strain.
- What are common mistakes to avoid when doing the reverse plank?
- Common mistakes include dropping the hips, locking the elbows, or straining the neck by letting the head fall back. Keep your body in a straight line, engage your core, and maintain a neutral neck position for safety.
- How long should I hold a reverse plank for best results?
- Aim to hold the reverse plank for 20–40 seconds per set, repeating 2–3 sets. As you progress, increase the duration or add repetitions to challenge endurance and strength.
- Are there any safety tips for performing the reverse plank?
- Always warm up before starting to reduce injury risk and avoid performing the reverse plank if you have wrist or shoulder injuries. Focus on controlled breathing and avoid overextending your lower back.
- What variations of the reverse plank can I try?
- You can try the reverse plank with leg lifts for extra core engagement or perform it with bent knees if you’re building strength. Advanced users can elevate their feet on a bench to increase the challenge.