Reverse Plank on Elbows
Description
The reverse plank on elbows holds a face-up plank supported on the forearms with legs extended and hips elevated. It builds glute and hamstring isometric strength, opens the chest and shoulders, and strengthens the core in a posterior position.
Equipment Required
Reverse Plank on Elbows Instructions
- Sit on the floor with legs extended. Place forearms on the floor behind you, elbows under shoulders.
- Lift your hips up until your body forms a straight line from heels to shoulders.
- Squeeze your glutes. Press through your forearms.
- Hold for 15 to 30 seconds.
- Keep your hips elevated — do not let them sag.
- Look at the ceiling. Keep neck neutral.
- Build up hold time progressively.
- Aim for 3 to 5 holds per session.
Reverse Plank on Elbows Form & Visual
Reverse Plank on Elbows Benefits
- Builds glute and hamstring isometric strength
- Opens the chest and front shoulders
- Develops posterior core stability
- No equipment needed
- Counteracts forward-rounded posture
- Easier on the wrists than hand-supported reverse plank
Reverse Plank on Elbows Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
- Posterior deltoid
- Core (stabilizer)
- Triceps brachii
Reverse Plank on Elbows Variations & Alternatives
- Table Top Bridge (bent knees)
- Reverse Plank (on hands)
- Glute Bridge
- Full Bridge (yoga wheel pose)
- Crab Walk
