Reverse Elbow Plank
A bodyweight static hold that targets the glutes, hamstrings, and lower back while heavily engaging the core and triceps for stability and postural endurance.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Shoulders, Abs
Accessory Muscles
Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris, Semitendinosus
Triceps
6.5/10Long Head, Lateral Head
Lower Back
6/10Erector Spinae
Shoulders
5/10Medial Delts, Rear Delts
Abs
4/10Rectus Abdominis, Transverse Abdominis
Calves
2/10Programming
Typical Rep Range
1-1 reps
Rest Between Sets
30-90 seconds • Hold duration should dictate rest time for full recovery.
How to Perform
Sit on the floor with your legs extended straight forward. Place your forearms flat on the floor behind you, aligning elbows directly under your shoulders with fingers pointing away from the body.
- Brace your core and contract your glutes tightly.
- Press through your forearms and heels to lift your hips off the floor.
- Create a straight line from your head, through your hips, to your heels.
- Hold the top position rigidly for the prescribed duration.
- Slowly lower your hips back to the floor with control to complete the set.
Coaching Tips
Form Cues
- Straight line body.
- Squeeze glutes hard.
- Drive through elbows.
- Hips up, chest open.
- Keep neck neutral.
Breathing
Inhale before lifting, brace the core and hold your breath lightly during the isometric contraction, exhaling slowly upon lowering.
Tempo
1-1-1
Range of Motion
Maintain a rigid, straight body line from the shoulders down to the heels; do not allow the hips to sag toward the floor.
Safety
Safety Notes
- Stop immediately if you feel sharp pain in the wrists, elbows, or lower back.
- Ensure your shoulders remain directly over your elbows to protect the joints.
Spotting
Not applicable; this is a static stability exercise.
Common Mistakes
- Letting the hips sag too low.
- Hyperextending the neck.
- Relaxing the core engagement.
- Bending the knees.
When to Avoid
- Acute wrist, elbow, or shoulder pain.
- Severe shoulder impingement issues.
Flexibility Needed
- Sufficient shoulder extension mobility.
Build Up First
- Basic plank competency.
Also known as
Reverse Plank on Elbows, Forearm Reverse Plank
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Reverse Elbow Plank
Body Weight
Glutes
Reverse Plank
Body Weight
Glutes
Plank Tap
Body Weight
Abs
Plank Walk Out
Body Weight
Abs, Shoulders
Elevated Plank
Body Weight, Flat Bench
Abs
Reverse Crunch
Body Weight
Abs
Stability Ball Plank
Stability Ball, Body Weight
Abs
Bodyweight Bear Plank
Body Weight
Abs
Bodyweight Plank Jack
Body Weight
Abs
Bodyweight Plank Up Down
Body Weight
Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
