Reverse Plank
A bodyweight isometric hold performed face-up, engaging the glutes, hamstrings, and core stabilizers. This exercise builds static strength and improves postural control.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Lower Back, Shoulders, Triceps
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
Hamstrings
8/10Biceps Femoris, Semitendinosus
Abs
6/10Rectus Abdominis, Transverse Abdominis
Lower Back
5/10Erector Spinae
Shoulders
4/10Rear Delts
Triceps
3/10Medial Head
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
30-90 seconds • Rest inversely proportional to the duration of the hold.
How to Perform
Sit on the floor with legs extended, hands placed behind you about shoulder-width apart, fingers pointing toward the feet. Ensure your core is braced and chest is open before initiating the lift.
- Press through your palms and heels, lifting your hips toward the ceiling.
- Extend your hips fully until your body forms a straight line from head to heels.
- Squeeze the glutes hard and pull the shoulder blades down and back.
- Maintain a rigid, straight body position for the required duration.
- Slowly lower your hips back down to the floor with control.
Coaching Tips
Form Cues
- Hips high and tight.
- Lock the knees fully.
- Squeeze your glutes.
- Shoulders down and back.
Breathing
Inhale before lifting, brace the core tightly, and maintain slow, controlled breathing throughout the static hold.
Tempo
X-X-X
Range of Motion
The body must maintain a straight line from the heels to the shoulders; the hips must not sag below this line.
Safety
Safety Notes
- Avoid if you have acute wrist pain or severe wrist mobility restrictions.
- Keep the neck in line with the spine; do not let the head drop backward.
Spotting
Not recommended; spotters cannot effectively assist in an isometric bodyweight hold.
Common Mistakes
- Letting the hips sag.
- Hyperextending the neck.
- Shrugging shoulders towards ears.
- Failing to lock the elbows.
When to Avoid
- Acute wrist or shoulder joint pain.
- Severe limitations in wrist extension.
Flexibility Needed
- Adequate wrist extension mobility.
Build Up First
- Ability to maintain a basic plank position.
Also known as
Incline Rear Bridge
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