Abs · Bodyweight
Reverse plank
The reverse plank is an isometric bodyweight exercise that strengthens the posterior chain, primarily engaging the glutes, hamstrings, spinal erectors, and core while opening the chest. It is suitable for all fitness levels and works well as a postural drill, warm-up activation, or core-finisher movement.
- Equipment
- Bodyweight
- Type
- Cardio / timed
- Animation
- Men and women
How to do it
- Sit on the ground with your legs extended in front of you.
- Place your hands on the ground behind you, fingers pointing towards your feet.
- Press through your hands and heels to lift your hips off the ground until your body forms a straight line from head to heels.
- Hold this position, keeping your core engaged.
Common mistakes
- Sagging hips disengage the glutes and place unnecessary mechanical strain on the lower back.
- Shrugging the shoulders toward the ears destabilizes the shoulder girdle and strains the neck muscles.
- Hyperextending the neck backward disrupts spinal alignment and compresses the cervical spine.
- Bending the knees shortens the lever arm and substantially reduces hamstring engagement.
Tips
- Drive firmly through your palms to retract and depress your shoulder blades while keeping the chest elevated.
- Keep your glutes fully contracted and press your heels into the floor throughout the entire hold.
- Maintain a neutral head position by keeping your eyes focused upward and slightly forward.
Sets and reps
Perform 3 to 4 sets, holding each for 20 to 45 seconds to build muscular endurance. Rest for 45 to 60 seconds between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How can wrist discomfort be managed during this exercise?
Rotate the hands slightly outward, use push-up handles, or perform the hold on the forearms; if sharp pain occurs, stop the movement and consult a healthcare professional.
How does the reverse plank differ from a standard plank?
While the standard plank predominantly works the anterior core and quadriceps, the reverse plank shifts the primary load onto the posterior chain, including the glutes, hamstrings, and upper back.
