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TRX Reverse Plank
TRX Reverse Plank uses suspension straps for an unstable hold that targets glutes, hamstrings, lower back, and core to build posterior chain strength and core stability; used for endurance and conditioning.
About Exercise
Equipment
Others
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings, Lower Back
Secondary Muscles
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
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
8/10Erector Spinae
Abs
7/10Rectus Abdominis
Obliques
6/10External Obliques, Internal Obliques
Shoulders
4/10Anterior Delts
Triceps
3/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Adjust based on hold duration
How to Perform
Anchor TRX straps at mid-calf height. Sit facing anchor with legs extended, place heels in foot cradles, hands on floor beside hips.
- Press through palms and heels to lift hips off floor.
- Form straight line from shoulders to heels.
- Engage glutes, hamstrings, and core to hold position.
- Keep shoulders down and back, away from ears.
- Maintain neutral head and spine alignment.
- Lower hips slowly with control to floor.
Coaching Tips
Form Cues
- Squeeze glutes tight
- Core braced like punch incoming
- Heels drive into straps
- Shoulders packed down
- Straight line body
- Breathe steady hold
Breathing
Inhale deeply to brace core before lifting, then breathe steadily while holding; exhale on descent.
Tempo
0-5-0
Range of Motion
Body aligns straight from shoulders to heels; hips neither sag nor pike above line.
Safety
Safety Notes
- Avoid if acute lower back pain
- Stop if wrist discomfort
- Warm up shoulders and core first
- Maintain neutral spine always
- Use modifications for beginners
- Consult professional with injuries
Spotting
No spotter needed; perform in open space for safe dismount if fatigued.
Common Mistakes
- Hips sagging downward
- Shoulders shrugging up
- Arching lower back
- Head dropping forward
- Knees bending slightly
- Rushing the hold
When to Avoid
- Lower back pain
- Wrist injuries
- Shoulder impingement
Flexibility Needed
- Shoulder extension for hand placement
- Ankle dorsiflexion for leg extension
Build Up First
- Basic plank hold
- Hip hinge awareness
- Core bracing technique
Also known as
Suspension Reverse Plank, TRX Posterior Plank
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