Reverse Plank

Reverse Plank


The reverse plank is an exercise that targets the core, glutes, and upper body. It involves holding a plank position while facing upwards, with the hands and feet on the ground and the body lifted off the floor.

Muscle Group

Equipment Required

Reverse Plank Instructions

  1. Start by sitting on the floor with your legs extended in front of you.
  2. Place your hands on the floor behind you, with your fingers pointing towards your feet.
  3. Press into your hands and lift your hips off the ground, coming into a reverse tabletop position.
  4. Extend your legs out straight and engage your core to lift your hips higher.
  5. Hold the pose for 30 seconds to 1 minute, breathing deeply.
  6. To release, lower your hips back down to the ground and come back into a seated position.

Reverse Plank Form & Visual

Reverse Plank

Reverse Plank Benefits

  • Strengthens the core muscles
  • Improves posture
  • Increases flexibility in the shoulders, chest, and front of the body
  • Stretches the muscles in the back of the legs
  • Improves balance and stability
  • Can help alleviate lower back pain

Reverse Plank Muscles Worked

  • Triceps
  • Shoulders
  • Core
  • Glutes
  • Hamstrings

Reverse Plank Variations & Alternatives

  • Single leg reverse plank
  • Reverse plank with leg lift
  • Reverse plank with knee tuck
  • Reverse plank with hip dip
  • Reverse plank with arm reach