Reverse Plank On Elbows

Muscles worked

Setup

1. Sit on the floor with your legs extended straight in front of you and feet together.
2. Lean back and place your elbows directly under your shoulders, with your forearms flat on the floor and fingers pointing toward your feet.
3. Engage your core and pull your shoulder blades down and back.

How to do it

1. Exhale as you drive your heels and elbows into the floor to lift your hips toward the ceiling.
2. Raise your body until it forms a straight line from your head to your heels, squeezing your glutes at the top.
3. Maintain a steady, rhythmic breathing pattern while holding the position for the target duration.
4. Inhale as you slowly lower your hips back to the floor with control.

Form checklist

• Keep your hips high and level; do not let them sag toward the floor.
• Maintain a neutral neck by looking slightly upward rather than tucking your chin to your chest.
• Ensure your elbows remain directly under your shoulders to protect the rotator cuff.
• Keep your legs fully extended and toes pointed or pulled back toward the shins.

Pro tips

• Imagine pulling your elbows toward your heels to create extra tension in the lats and core.
• Focus on driving your heels into the ground to maximize hamstring and glute engagement.
• Keep your chest 'open' and proud to prevent the shoulders from rounding forward.

Make it harder

• Perform alternating leg lifts, raising one foot 6 inches off the ground while keeping the hips perfectly still.
• Place a small weight plate or sandbag across your hips to increase the resistance on the posterior chain.

Frequently asked

What muscles does the reverse plank on elbows work?

The reverse plank on elbows primarily targets the abs and hamstrings, and also works the adductors, erector spinae, glutes, hip flexors, obliques, and quadriceps as secondary muscles.

What equipment do you need for the reverse plank on elbows?

The reverse plank on elbows requires no equipment — just your body weight.

Is the reverse plank on elbows good for beginners?

The reverse plank on elbows is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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