Reverse Plank
A plank held facing the ceiling: hands under the shoulders, heels on the floor, body lifted into a straight line. Works the glutes, hamstrings and back of the shoulders and opens the chest.
Primary muscles
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
Secondary muscles
- Hamstrings
- Rear Delts
- Triceps
- Transverse Abdominis
- Sets
- 3
- Duration
- 20–45 seconds
- Rest
- 30–45s
How to perform
Starting position
Sit on the floor with legs straight, hands on the floor just behind the hips, fingers pointing toward your feet.
Press through the hands and heels to lift the hips.
Raise them until the body forms a straight line from shoulders to heels.
Squeeze the glutes and keep the chest open.
Hold for the set time, then lower with control.
Breathing: Breathe slowly and steadily through the hold.
Coaching tips
Hips high, squeeze the glutes
Shoulders down and back
Neck long, eyes up
Common mistakes
Hips sagging
Shrugging toward the ears
Letting the head drop back
Safety notes
Turn the fingers out to the sides if the wrists or shoulders complain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.