Reverse Plank

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Description

The Reverse Plank is a bodyweight exercise that targets the posterior chain, particularly the glutes, hamstrings, lower back, upper back and core. Start by sitting on the floor with your legs exten

The Reverse Plank is a bodyweight exercise that targets the posterior chain, particularly the glutes, hamstrings, lower back, upper back and core. Start by sitting on the floor with your legs extended straight out in front of you. Place your hands on the floor slightly behind your hips, fingers pointing towards your feet. Before you start the exercise, pull your shoulder blades back and down to stabilize your shoulders. Start the movement by bracing your core and glutes which will lift your hips towards the ceiling. Keep your arms and legs straight as you bring yourself into a straight body position. Hold at the top with your core, glutes, hamstrings, quads, lower back and upper back all braced ensuring that you do not sag or arch your body. Lower your hips back to the starting position under control.

Common Mistakes

Do not arch your back. Do not allow your neck to crane backwards into exten

Do not arch your back. Do not allow your neck to crane backwards into extension or forwards into forward head posture. Do not allow your body to sag. Be sure to keep your upper back pulled in and down tightly throughout the movement.

Pro Tips

Instead of picturing that you are pushing your body up, imagine that you ar

Instead of picturing that you are pushing your body up, imagine that you are pushing the world down and away from you. Pointing your toes as you drive your heels into the floor can help increase the activity of your hamstrings and lower back to stabilize you.

Purpose

Building the posterior chain is important for your posture as well as stabi

Building the posterior chain is important for your posture as well as stability for your back and core. Integrating your upper back, triceps, and shoulders with your core, glutes, and hamstrings can improve the development of these muscles.

Form

Ensure that your body is in one straight line from your ankles to your ears

Ensure that your body is in one straight line from your ankles to your ears.