Reverse Plank

How to Perform the Reverse Plank

1. Sit on the floor with your legs extended in front of you and your hands placed on the ground behind your hips, fingers pointing toward your feet.
2. Press through your palms and heels to lift your hips off the ground.
3. Raise your hips until your body forms a straight line from your head to your heels.
4. Engage your core, squeeze your glutes, and press your chest upward toward the ceiling.
5. Keep your arms straight with your shoulders directly above your wrists.
6. Hold this position for the prescribed duration, breathing steadily.
7. Avoid letting your hips sag or dropping your head backward.
8. Slowly lower yourself back to the seated position when finished.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Strengthens the entire posterior chain including glutes, hamstrings, and spinal erectors.
• ✓Counteracts the postural effects of sitting by opening the chest and hip flexors.
• ✓Builds core endurance and stability in a position that is often neglected in training.

Pro Tips

• ●Start with shorter hold times of 15-20 seconds and gradually increase as you build strength.
• ●Focus on pushing the ground away with your hands to engage your shoulders and upper back.
• ●If your wrists hurt, try performing the exercise on your fists or with your hands on parallettes.

Recommended Sets & Reps