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Instructions
- Sit on the floor with your legs extended and hands placed just behind your hips, fingers pointing forward.
- Press into your hands and lift your hips toward the ceiling, keeping your body in a straight line from shoulders to heels.
- Engage your glutes, core, and legs to maintain alignment and stability.
- Hold the position for the desired duration while breathing steadily.
- Lower your hips slowly back to the floor to finish the movement.
Technical Tips
- Keep your shoulders away from your ears and chest open.
- Do not let your hips sag; maintain a strong glute contraction.
- Avoid hyperextending your neck; keep your gaze toward the ceiling or slightly forward.
Breathing Tips
- Inhale deeply before lifting your hips.
- Exhale steadily while holding the plank position.
- Maintain slow, controlled breathing throughout the hold.
Medical restrictions
- Shoulder impingement or instability
- Lower back pain or disc issues
- Wrist injuries or carpal tunnel syndrome
The Reverse Plank is a bodyweight isometric exercise designed to enhance core strength, improve posture, and increase flexibility in the shoulders and hips. Unlike the traditional plank, which targets the front of the body, the reverse plank activates the posterior chain, making it a valuable addition to any balanced workout routine. This exercise primarily engages the abdominals, glutes, and hamstrings, while also requiring stabilization from the shoulders and arms. It’s particularly beneficial for individuals looking to counteract the effects of prolonged sitting, as it promotes spinal alignment and strengthens underused posterior muscles. The Reverse Plank can be performed without equipment, making it accessible for home workouts or warm-ups in structured training sessions. By maintaining a straight, elevated body line and focusing on muscular engagement, users develop better core control and body awareness. Suitable for intermediate fitness levels, it can be progressed by increasing the hold time or transitioning to advanced variants. Incorporating the Reverse Plank into regular training can enhance balance, mobility, and total-body endurance.
What muscles does the reverse plank target the most?
The reverse plank primarily targets the core, glutes, and hamstrings, helping to strengthen the entire posterior chain.
Is the reverse plank suitable for beginners?
The reverse plank is considered intermediate, but beginners can start with modified versions like the reverse tabletop to build strength and stability.
How long should I hold the reverse plank?
Start with 15–30 seconds and gradually increase the duration as your core and glute strength improves.
Can the reverse plank help improve posture?
Yes, by strengthening the posterior chain and core, the reverse plank helps promote better posture and spinal alignment.
What should I do if I feel wrist pain during the reverse plank?
If you experience wrist pain, try adjusting your hand position or perform the movement on your forearms, and consult a professional if discomfort persists.