Reverse Plank
Reverse Plank Exercise Description
The Reverse Plank is a bodyweight, supine isometric that challenges the posterior chain and trunk to hold a straight line from shoulders to heels. It emphasizes hip extension and trunk anti-extension while the shoulders stabilize in extension behind the body. Primary contributors include the gluteus maximus, hamstrings, and spinal extensors, with support from the posterior shoulder and scapular stabilizers to keep the shoulder girdle set. The abdominal wall and obliques brace to keep the ribs stacked and the lumbar spine neutral, preventing arching or sagging. This position builds disciplined postural control through coordinated glute drive, shoulder packing, and full-body tension.
- Muscle Groups: Back, Glutes, Hips
- Target Muscles: Gluteus Maximus, Longissimus
- Assisting Muscles: Biceps Femoris - Long Head, Semitendinosus
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Lower Body, Upper Body
- Body Parts: Back, Hips, Legs, Lower Back, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Spinal Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Lower Back
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Reverse Plank Exercise
‘- Sit on the floor with legs extended and heels hip-width apart.
– Place hands on the floor slightly behind your hips, fingers pointing toward your feet; wrists under or just behind shoulders.
– Set the shoulders: gently retract and depress the shoulder blades; keep the chest open without flaring the ribs.
– Brace the abdominal wall; keep a neutral spine and a lightly tucked chin to align the head with the torso.
– Press firmly through heels and palms, squeeze the glutes, and lift the hips until your body forms a straight line from shoulders to heels.
– Keep knees straight without locking; maintain even weight through both heels.
– Do not shrug—keep shoulders “packed” away from the ears; elbows stay straight.
– Maintain steady breathing while keeping the ribcage down and the pelvis level.
– Lower the hips under control to return to the floor, keeping alignment until seated.
– If needed for comfort, adjust hand angle slightly outward while maintaining shoulder alignment.
Reverse Plank Tips
‘- Keep your body in a straight line from shoulders to heels by actively squeezing the glutes and driving the hips into extension.
– Brace the abdominal wall to keep the ribs stacked over the pelvis and the lumbar spine neutral, avoiding arching or sagging.
– Set your hands slightly behind your hips with fingers pointing toward your feet and wrists under or just behind your shoulders.
– Gently retract and depress your shoulder blades to “pack” the shoulders and keep them away from the ears.
– Keep the chest open without letting the ribs flare as you lift into the plank.
– Maintain a lightly tucked chin so your head stays aligned with your torso.
– Press firmly and evenly through both heels and palms as you lift and hold the position.
– Keep your knees straight without locking them while you hold the line from shoulders to heels.
– Lower the hips under control, maintaining your alignment until you are fully seated again.
– If needed, turn your hands slightly outward to improve comfort while still keeping proper shoulder alignment.
Reverse Plank Beginner Introduction
The Reverse Plank offers a face-up bodyweight hold that targets the back side of the body while demanding strong control through the midsection. During this static position, the body hovers above the ground, supported by the hands and heels, with the torso, hips, and legs forming a long, rigid line from shoulders to feet. Strong effort from the glutes and hamstrings lifts the hips, while the muscles along the spine contribute to a tall, proud posture.
At the same time, the abs and side abs brace so the lower back stays in its natural curve rather than collapsing or over-arching. The shoulders sit behind the body, and the muscles around the shoulder blades and rear shoulders work together to stabilize the upper body and support the chest. Because the entire body holds tension without movement, this exercise highlights alignment, coordination, and body awareness, helping build solid postural strength that carries over into daily standing, walking, and athletic tasks.