Reverse Plank
A bodyweight isometric hold that targets the glutes, hamstrings, and core to build posterior chain strength and stability; used for improving posture, endurance, and whole-body tension.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Shoulders, Triceps, Quads
Popularity Score
7
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
Abs
7/10Rectus Abdominis, Transverse Abdominis
Lower Back
6/10Erector Spinae
Shoulders
5/10Anterior Delts
Triceps
5/10Lateral Head
Quads
4/10Rectus Femoris
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds • Recover fully before next hold
How to Perform
Sit on the floor with legs extended straight, palms placed behind hips with fingers forward. Engage core and glutes before lifting hips to form a straight line from head to heels.
- Press into palms and heels to lift hips toward ceiling.
- Extend arms and legs fully without locking joints.
- Align shoulders over hands and gaze upward.
- Squeeze glutes and brace core to prevent hip sag.
- Maintain straight body line throughout hold.
- Lower hips slowly with control to return to start.
Coaching Tips
Form Cues
- Push shoulders down and back.
- Squeeze glutes tight.
- Keep body rigid.
- Eyes to ceiling.
- Heels grounded firmly.
Breathing
Breathe steadily and deeply, exhaling to engage core without holding breath.
Tempo
0-0-0
Range of Motion
Full extension from head to heels in a straight line, hips level without sagging or arching.
Safety
Safety Notes
- Avoid if acute wrist, shoulder, or back pain present.
- Maintain neutral spine to prevent strain.
- Use forearm variation for wrist issues.
- Consult professional for pre-existing conditions like herniated discs.
- Progress gradually from bent-knee version.
Spotting
No spotting required; self-supported bodyweight exercise.
Common Mistakes
- Hips sagging due to weak core.
- Overarching lower back.
- Head tilting excessively.
- Locking elbows or knees.
- Shallow breathing.
When to Avoid
- Acute wrist pain
- Shoulder impingement
- Lower back injury
- Herniated disc
- High blood pressure
Flexibility Needed
- Wrist extension flexibility
- Shoulder flexion range
- Ankle dorsiflexion
Build Up First
- Basic plank hold competency
- Core engagement awareness
- Hip hinge control
Also known as
Reverse Plank Hold, Upward Plank, Bodyweight Reverse Plank
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