Exercise guide
Reverse Plank
- Intermediate
- Compound
- Timed hold
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The reverse plank is a powerful isometric hold that targets the entire posterior chain, strengthening the glutes, hamstrings, and lower back while improving shoulder mobility and core stability. It is an effective functional movement for correcting posture and building total-body tension.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with your legs extended straight in front of you and your feet together.
- Place your palms on the floor slightly behind your hips, with fingers pointed toward your feet.
- Engage your core and pull your shoulder blades back and down to create a stable base.
How to do it
- Press firmly through your heels and palms to lift your hips toward the ceiling until your body forms a straight line from head to heels.
- Keep your neck neutral by looking slightly upward, avoiding the urge to drop your head back or tuck your chin to your chest.
- Maintain a steady, controlled breathing pattern while holding the position, focusing on keeping the glutes squeezed tight.
- Lower your hips back to the floor with control once the set duration is complete.
Form checklist
- Keep your hips high and level; do not let them sag toward the floor.
- Ensure your arms remain straight with shoulders stacked directly over your wrists.
- Keep your legs fully extended and knees locked to maximize hamstring engagement.
- Maintain a 'proud chest' by actively pushing the floor away and retracting the scapula.
Pro tips
- Drive your heels aggressively into the ground to create a stronger bridge and better activate the glute-hamstring tie-in.
- Focus on 'tucking' your tailbone slightly (posterior pelvic tilt) to prevent your lower back from arching excessively.
Make it harder
- Perform alternating leg lifts, raising one foot a few inches off the ground at a time while keeping the pelvis perfectly still.
- Place your feet on an elevated surface, such as a bench or step, to increase the weight distributed to your upper body and core.
Frequently asked
- What muscles does the reverse plank work?
- The reverse plank primarily targets the abs, erector spinae, and hamstrings, and also works the adductors and quadriceps as secondary muscles.
- What equipment do you need for the reverse plank?
- The reverse plank requires no equipment — just your body weight.
- Is the reverse plank good for beginners?
- The reverse plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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