Reverse plank
Expert Advice
Engage your glutes and core throughout the exercise to maintain a straight line from your shoulders to your heels.
How-to-do Steps
- Sit on the ground with your legs extended in front of you.
- Place your hands on the ground behind you with fingers pointing away from your body.
- Lift your hips off the ground, forming a straight line from your shoulders to your heels.
- Hold this position for the desired amount of time.
- Lower your hips back to the ground to complete one repetition.
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Muscles Worked
Reverse plank primarily targets the Glutes, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes20%
Abs20%
Secondary
Shoulders15%
Hamstrings15%
Lats15%
Triceps15%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Reverse plank work?
Reverse plank primarily targets the Glutes, Abs. Secondary muscles involved include Shoulders, Hamstrings, Lats, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Reverse plank?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Reverse plank suitable for beginners?
Reverse plank is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
