Reverse Plank Abs & Adduction
The reverse plank abs and adduction is a bodyweight exercise that combines core stabilization with hip adductor engagement. Performing inner thigh squeezes from a reverse plank position challenges the abs, glutes, and inner thighs simultaneously.
How to do it
- Sit on the floor with your legs extended and your hands placed behind you, fingers pointing toward your feet.
- Press through your palms and heels to lift your hips into a reverse plank position.
- Engage your core and squeeze your inner thighs together in an adduction motion.
- Hold the adduction briefly, then release slightly and repeat the squeeze.
- Continue for the desired number of repetitions while maintaining the reverse plank.
Form cues
- Press firmly through your palms and heels to lift your hips.
- Keep your chest open and shoulders pulled back away from your ears.
- Engage your glutes and core to keep your body in a straight line.
- Squeeze your inner thighs together steadily without dropping your hips.
Breathing: Inhale to set your position, then exhale smoothly as you squeeze your inner thighs together.
Common mistakes
- Sagging hips cause undue stress on the lower back and shoulders.
- Rushing the inner thigh squeeze reduces muscle engagement in the adductors.
- Placing hands too far forward strains the wrist joints unnecessarily.
Muscles worked
Primary: abs. Secondary: hip adductors, glutes, lower back.
Suggested sets & reps
Get fitter
3 sets x 40 seconds total hold, rest 60 seconds
Lose weight
3 sets x 30 to 45 seconds total hold, rest 45 seconds
Build muscle
3 to 4 sets x 8 to 12 squeezes per hold, rest 60 seconds
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel discomfort in your shoulders or wrists, ease off and choose a gentler core variation.
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 working?
You should feel engagement in your core, glutes, and inner thighs. If you feel pain in your lower back, lower your hips slightly or take a rest.
How can I protect my wrists during the reverse plank?
Ensure your fingers are pointing toward your feet and distribute your weight evenly across your entire palm rather than just your wrists.
How often can I include this in my routine?
Two to three times per week is plenty for recovery and strength building.