Reverse Plank
The reverse plank is a bodyweight exercise targeting the abdominal muscles and glutes. It involves lifting the hips to form a straight line facing upward, engaging the posterior chain and core stabilizers to maintain proper alignment.
How to do it
- Sit on the mat with your legs extended and your hands placed on the mat behind your hips, fingers pointing forward.
- Engage your core and press your palms and heels into the mat.
- Lift your hips off the mat until your body forms a straight line from head to heels.
- Hold this position, keeping your hips elevated and your glutes engaged.
- Lower your hips back to the mat with control.
- Repeat for the desired number of repetitions or hold for the desired duration.
Form cues
- Keep your chest open and shoulders back.
- Squeeze your glutes to lift your hips.
- Look straight ahead, not down at your feet.
- Keep your legs fully extended.
- Press your heels firmly into the mat.
Breathing: Inhale to prepare, exhale firmly as you lift your hips, and maintain steady, controlled breaths while holding.
Common mistakes
- Sagging hips: This reduces core engagement and puts extra strain on your lower back.
- Hyper-extending the neck: Looking up or back can strain your cervical spine.
- Bending the knees: This shifts focus away from the posterior chain and core stabilizers.
Muscles worked
Primary: abs. Secondary: glutes, shoulders, triceps.
Suggested sets & reps
Get fitter
3 sets × 40 seconds, rest 60 s
Lose weight
3 sets × 30-45 seconds, rest 45 s
Build muscle
3-4 sets × 45-60 seconds, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your wrists or shoulders, ease off and try a gentler movement.
- If you have a history of lower back discomfort, keep the range of motion small and focus on core bracing.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it in your abdominal muscles, glutes, and the back of your shoulders.
My wrists hurt, what should I do?
Ensure your weight is distributed evenly through your palms and fingers; if discomfort persists, try using a folded mat for extra cushioning.
Can I do this if I'm a beginner?
Yes, start with shorter holds and focus on maintaining a straight line before increasing the duration.