Reverse Plank Exercise Guide: How to Master Reverse Planks

A reverse plank is a bodyweight exercise that targets muscle groups throughout your body. Perform reverse planks by lying on your back with your hands behind your hips. Lift your body up off the floor until your upper body and lower body form a straight line. Engage your core and hold this reverse planking position.

Consider a few of the benefits of regularly performing reverse planks.

1. 1. Reverse planks activate your core muscles. Reverse planks work your abdominal muscles, including the rectus abdominis, commonly known as the six-pack muscle. With proper form, the reverse plank may help you lose weight and build a stronger core.
2. 2. Reverse planks work your posterior chain. Unlike bodyweight exercises like the regular plank and push-up, which target the anterior muscles on the front of your body, the reverse plank focuses on your posterior muscles like the hamstrings, glutes, and lower back muscles.
3. 3. Reverse planks require no equipment. The reverse plank is a versatile bodyweight exercise that you can practice at home.

For reverse planks, begin by performing 2–3 sets of 30–60 seconds. Choose your sets and duration of holds based on your ability to maintain good technique throughout all sets.

1. 1. Sit on the floor with your legs straight and your hands behind your hips. Your fingers should be facing your hips and your feet should be pointed forward. Your shoulders should be directly over your shoulders. Rotate your shoulders outward to engage your lats.
2. 2. Slightly tuck your pelvis, and squeeze your glutes and quads. Engage your core. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this position.
3. 3. While maintaining your alignment, lift your hips off the floor. Your body should form a straight line from your shoulders to your ankles. Your heels should be in contact with the ground with your toes pointed forward.
4. 4. Continue to engage your core and maintain full-body tension. Hold for the desired length of time.

Once you’ve mastered reverse planks, try one of these three reverse plank variations.

1. 1. Single-leg reverse plank: Perform this variation by holding your bodyweight with one leg. This variation activates your stabilizer muscles more than a standard reverse plank.
2. 2. Reverse plank with leg lift: This advanced variation involves an alternating leg lift movement pattern. Keep your legs straight as you lift them above your body one at a time.
3. 3. Reverse elbow plank: If you’re having trouble practicing reverse planks, consider trying this easier variation by holding up your body with your elbows rather than fully extended arms.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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