Reverse Plank on Elbows
Expert Advice
Press down through your elbows and heels to lift your hips as high as possible, creating a straight line from shoulders to feet.
How-to-do Steps
- Sit on the ground with your legs extended in front of you.
- Place your elbows under your shoulders and clasp your hands together.
- Lift your hips off the ground, engaging your core and glutes.
- Hold the position for the desired duration, keeping your body in a straight line.
- Lower your hips back to the starting position.
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Muscles Worked
Reverse Plank on Elbows 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
Glutes25%
Abs25%
Secondary
Quads15%
Shoulders15%
Chest10%
Traps10%
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 on Elbows work?
Reverse Plank on Elbows primarily targets the Glutes, Abs. Secondary muscles involved include Quads, Shoulders, Chest, Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Reverse Plank on Elbows?
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 on Elbows suitable for beginners?
Yes, Reverse Plank on Elbows is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
