How To Do Reversed Plank
The reversed plank is a bodyweight core exercise that targets the glutes, hamstrings, lower back, shoulders, and core muscles. Unlike a standard plank, your chest faces upward, which places more focus on the posterior chain and shoulder stability. Proper form is important to keep the hips lifted and avoid strain on the lower back or shoulders.
Step-by-Step Guide to Properly Execute Reversed Plank
Starting Position
Sit on the floor with your legs fully extended in front of you. Place your hands on the floor slightly behind your hips with your fingers pointing toward your feet. Keep your chest tall and shoulders pulled back.
Lifting Phase
Press firmly through your palms and heels to lift your hips off the floor. Squeeze your glutes and brace your core as your body rises. Your shoulders, hips, and heels should begin to form a straight line.
Holding Phase
Maintain the lifted position by keeping your hips high and your core tight. Avoid letting your head drop back or your hips sag. Keep steady breathing throughout the hold.
Finishing Position
Slowly lower your hips back to the floor with control. Relax briefly before starting the next repetition or hold.
Reversed Plank Workout Plan for All Levels
Beginner: 2 sets of 15–20 second holds, 2–3 minutes rest, 2 times per week
Intermediate: 3 sets of 30–40 second holds, 2–3 minutes rest, 3 times per week
Advanced: 4 sets of 45–60 second holds, 2–3 minutes rest, 4 times per week
What Are The Benefits Of Reversed Plank
• Strengthens the glutes and hamstrings
• Improves core stability and posture
• Builds shoulder and arm endurance
• Supports lower back strength
• Helps balance anterior and posterior core training
Common Mistakes to Avoid
• Sagging hips: Reduces muscle activation and puts stress on the lower back
• Shrugged shoulders: Can cause neck and shoulder tension
Similar Exercises To Try For Your Workout
• Glute Bridge Hold
• Tabletop Hold
• Hip Thrust Hold
FAQ About “Reversed Plank”
Yes, this exercise is good for beginners. It uses your body weight and does not need equipment. You can bend your knees or hold it for a short time to make it easier. This helps new exercisers build strength safely.
Yes, you can modify it. You can bend your knees instead of keeping your legs straight. You can also place your hands on a bench or chair to reduce the effort. These changes make the exercise easier to control.
Most people can feel small changes in a few weeks. If you practice it a few times each week, your body will get stronger over time. Results depend on how often you train and rest.
Yes, you should feel it in your back, shoulders, glutes, and legs. Your arms should also feel active as they support your body. If you feel pain in your joints, you should stop and adjust your position.
Other Exercises
.webp)
