Reverse Plank
Reverse plank is a yoga posture that targets the abdominal muscles and posterior chain in an inverted tabletop position. It involves lifting the hips with hands behind the body, engaging the glutes, hamstrings, and shoulders while building full-body isometric strength.
How to do it
- Sit on the floor with your legs extended and your hands placed flat on the mat behind your hips, fingers pointing forward.
- Press through your palms and lift your hips off the floor until your body forms a straight line from head to heels.
- Squeeze your glutes and engage your core to maintain the plank position.
- Let your head tilt back slightly and keep your feet flexed or pointed.
- Hold for 20-30 seconds, then slowly lower your hips back to the mat.
Form cues
- keep your chest open
- squeeze your glutes hard
- press firmly through your palms
- maintain a straight line from head to heels
- keep your neck long and neutral
Breathing: Inhale deeply before lifting, then maintain steady, controlled breaths throughout the hold.
Common mistakes
- sagging hips, which strains the lower back
- locking elbows, which puts unnecessary stress on the joint
- looking forward, which can strain the neck muscles
- rounding the shoulders, which limits chest engagement
Muscles worked
Primary: abs. Secondary: glutes, hamstrings, shoulders.
Suggested sets & reps
Get fitter
3 sets × 30-45 s, rest 60 s
Lose weight
3 sets × 30-45 s, rest 45 s
Build muscle
3 sets × 45-60 s, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your wrists or shoulders, ease off and choose a gentler option.
- If you have existing lower back discomfort, check with a professional before attempting this hold.
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?
You should feel it in your core, glutes, hamstrings, and the back of your shoulders.
My wrists hurt during this. What should I do?
Ensure your weight is distributed evenly across your palms, or try performing the movement on your forearms if your wrists are sensitive.
How often should I do reverse planks?
2-3 times per week is a great starting point for building strength without overtaxing your joints.