Also known as: reverse bridge, reverse tabletop, back plank, supine plank, tabletop hold

What is Reverse Plank?

The Reverse Plank is a bodyweight hold where you lift hips and torso toward the ceiling while pressing into your palms. It mainly targets the core, glutes, hamstrings and upper back. Difficulty: easy. Focus on full-body alignment, straight legs and a tucked belly for safe, effective holds.

How to Do Reverse Plank

  1. Starting position: Sit tall with legs straight, hands on floor behind hips and fingers pointing toward feet. Feet hip-width and toes pointed.
  2. Lift hips: Press through palms and heels, engaging glutes and hamstrings to lift hips and torso until body forms a straight line from head to heels.
  3. Align body: Keep arms and legs straight, point toes and look up slightly. Pull belly button toward spine to maintain neutral pelvic alignment and core tension.
  4. Breathe and hold: Breathe steadily and hold for desired time. Start with 15-30 seconds and increase gradually while maintaining form and avoiding sagging hips.
  5. Lower safely: Lower hips slowly by bending elbows and rolling shoulders back, then sit down. Avoid dropping quickly to protect wrists and lower back.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Reverse Plank?

Reverse Plank strengthens the posterior chain, targeting glutes, hamstrings and back, while engaging the core and improving shoulder stability. It supports better posture, hip extension control and full-body coordination with no equipment.

What common mistakes should I avoid when doing Reverse Plank?

Common mistakes include letting hips sag, rounding the shoulders, bent legs, and pushing through wrists with poor alignment. Keep a straight line from head to heels, engage core and glutes, and adjust hand placement or use fingertips to reduce wrist strain.

How can I progress or modify the Reverse Plank?

Modify by bending knees into a tabletop to reduce load, or elevate hands on a bench for easier holds. Progress by adding single-leg lifts, longer holds, ankle weights or performing it on rings for increased instability and strength demand.