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Exercise guide
Reverse Plank
An isometric hold with the body facing upward, training the glutes, spinal erectors, and shoulder stability.
What this exercise works
- Muscles
- erector spinae · gluteus maximus · hamstrings · posterior deltoid · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Sit on the floor with your legs extended in front of you.
- Place your hands behind you with fingers pointing toward your feet.
- Lift your hips off the floor to form a straight line from head to heels.
- Squeeze your glutes and brace your core.
- Hold the position for the desired duration.
- Lower your hips with control to exit.
Technique cues and common mistakes
- Don't let your hips sag as the hold progresses.
- Keep your gaze up to maintain a neutral neck.
- Press evenly through your palms to reduce wrist strain.