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”
You should feel tension through your glutes, hamstrings, and the back of your shoulders. Your lower back and core are also active keeping your hips lifted. If you mainly feel it in your wrists, adjust your hand placement so your fingers point slightly to the side rather than straight forward.
Squeeze your glutes hard and actively push through your heels. Think about driving your hips upward toward the ceiling rather than just holding them in place. If your hips still sag, reduce your hold time and build up from shorter holds with proper hip height before extending the duration.
Start with 15 to 20 second holds for 3 to 4 sets. Once you can hold 30 seconds with solid form, progress to single-leg variations or add small controlled hip dips to increase the difficulty.
It can be uncomfortable if your wrists are not yet conditioned. You can modify by pointing your fingers outward to the side rather than straight forward, which reduces the amount of wrist extension required. Build up gradually and work on wrist mobility if you experience discomfort.
Other Exercises
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
%20(1).webp)
.webp)
.webp)
.webp)
.webp)
