What is Reverse Plank?
The Reverse Plank is a bodyweight hold where you press into your palms and lift hips and torso into a straight line, targeting the core, hamstrings, glutes and back. It's an Easy-level exercise that builds posterior chain strength and improves shoulder and hip stability.
How to Do Reverse Plank
- Start seated: Sit with legs extended and hands placed just behind hips, fingers pointing toward feet. Keep arms straight and engage shoulders before lifting.
- Press and lift: Press firmly into your palms, squeeze glutes, and lift hips and torso until a straight line forms from head to heels.
- Align body: Point your toes, keep legs straight, and look up toward the ceiling. Maintain neutral neck and avoid overarching the lower back.
- Engage core: Pull your belly button toward the spine, brace the core, and breathe steadily. Hold tension through hamstrings and glutes to protect the lower back.
- Controlled descent: Lower hips slowly back to the floor with control when finished. Rest briefly and repeat, or stop if you feel pain in shoulders or neck.
Muscle Groups
Core, Hamstring, Glutes, Back
Description
Press into your palms and lift your hips and torso toward the ceiling. Look up to the ceiling during this move. Point your toes and keep your arms and legs straight. Your entire body is strong, forming a straight line from your head to your heels.Squeeze your core and pull your belly button back toward your spine.
Hold this position for the required amount of time.
Movement Group
Back
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Reverse Plank?
The Reverse Plank strengthens the posterior chain—hamstrings, glutes and back—and targets the core. It improves shoulder stability, hip extension, posture and full-body tension for functional strength, athletic performance, and balanced development.
What are common mistakes when doing a Reverse Plank?
Common mistakes include letting hips sag, rounding the shoulders, tucking the chin, bending the knees, and holding breath. These reduce effectiveness and risk strain. Fix them by lifting evenly, opening the chest, keeping legs straight, and breathing smoothly.
How can I progress or modify the Reverse Plank?
For easier variations, bend the knees, perform the reverse tabletop, or elevate hands on a bench. To progress, extend hold time, lift one leg, place feet on an elevated surface, or add straight-arm scapular protractions for increased shoulder challenge.