Reverse Plank
Reverse Plank is a bodyweight strength exercise targeting the glutes and lower back. Holding the body in a supine bridge position builds posterior chain strength, shoulder stability, and core endurance.
How to do it
- Sit on the floor with your legs extended in front of you and place your hands flat on the floor behind your hips, fingers pointing forward.
- Press through your palms and heels to lift your hips off the ground until your body forms a straight line.
- Engage your glutes and core to maintain the position.
- Hold for the desired duration.
- Lower back down and repeat.
Form cues
- Place hands slightly behind your hips with fingers pointing forward.
- Press firmly through your palms and heels to lift your body.
- Engage your glutes and core to form a straight line from head to heels.
- Keep your chest open and avoid letting your shoulders shrug toward your ears.
Breathing: Inhale as you lower down, and exhale steadily as you press up and hold the plank position.
Common mistakes
- Sagging hips happen when the glutes and core are not fully engaged, reducing the effectiveness of the exercise.
- Fingers pointing backward can strain your wrists, so make sure they point toward your feet or slightly outward.
- Dropping the head back strains the neck, so keep your gaze focused forward or slightly upward.
Muscles worked
Primary: glutes. Secondary: lower back, shoulders, upper legs.
Suggested sets & reps
Get fitter
3 sets × 30 second holds, rest 60 s
Lose weight
3 sets × 20–30 second holds, rest 45 s
Build muscle
3–4 sets × 30–45 second holds, rest 60 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp wrist or shoulder discomfort, ease off and choose a gentler option like a standard bridge.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel the reverse plank?
You should feel it working your glutes, lower back, and the backs of your shoulders and arms.
What if my wrists hurt during the movement?
Try turning your hands slightly outward or perform the exercise using fists or push-up bars to keep your wrists in a neutral position.
How often can I do reverse planks?
You can safely incorporate this movement 2 to 3 times per week as part of your core or posterior chain routine.