Reverse Plank
Description
The reverse plank is an isometric core exercise where you face up, supporting your body on your hands and heels with your body in a straight line from head to heels. It strengthens the posterior chain (glutes, hamstrings, lower back) and rear shoulder stabilizers while stretching the chest and hip flexors. It is the opposite of a standard front plank.
Equipment Required
Reverse Plank Instructions
- Sit on the floor with legs extended straight in front of you. Place your hands flat on the floor behind your hips, fingers pointing toward your feet.
- Press through your hands and heels to lift your hips off the floor. Your body should form a straight line from your head to your heels.
- Squeeze your glutes and hamstrings hard. Point your toes forward.
- Pull your shoulders down and back. Open your chest. Look straight ahead or slightly up.
- Do not let your hips sag. Maintain the straight body line throughout the hold.
- Hold for the desired duration — aim for 20 to 60 seconds per set.
- To finish, lower your hips back to the floor under control.
- If the full version is too difficult, start with a reverse tabletop (knees bent at 90 degrees).
Reverse Plank Form & Visual
Reverse Plank Benefits
- Strengthens the posterior chain (glutes, hamstrings, lower back)
- Stretches the chest and hip flexors
- Builds rear shoulder stability
- Counterbalances the dominance of front-plank and push-up training
- Improves posture by strengthening upper-back extensors
- No equipment needed — works anywhere
Reverse Plank Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
- Posterior deltoid and rotator cuff
- Triceps brachii (isometric)
- Core (anti-flexion)
Reverse Plank Variations & Alternatives
- Front Plank
- Side Plank
- Reverse Tabletop (knees bent — easier)
- Reverse Plank Leg Lift
- Reverse Plank March
- Reverse Plank on Forearms
- Reverse Plank Hip Dip
- Weighted Reverse Plank (plate on hips)
