Reverse Plank
Reverse Plank
A posterior-chain plank: drive hips up into a straight line from shoulders to heels to train glutes, hamstrings, and trunk control from the backside.
Muscles Targeted
Glutes, hamstrings, posterior trunk muscles (as stabilizers), and shoulder extensors/scapular stabilizers.
Key Benefits
- Strengthens posterior chain while the trunk stays braced
- Challenges shoulder extension control and posture
- Good alternative core hold that isn’t front-plank dominant
- Easy to progress with heel lifts or longer holds
Equipment Needed
Mat or soft surface.
How to Perform Reverse Plank
- Start seated with hands behind you and feet flat on the floor.
- Press through heels and hands to lift hips upward.
- Make a straight line from shoulders to heels.
- Hold and breathe; progress by adding controlled heel lifts.
Programming Options
- 15–40 second holds, 2–4 sets
- Or 6–12 alternating heel lifts while maintaining position
- Rest 45–90 seconds between sets
Why This Variation Works
Most core work is “front side.” Reverse plank builds trunk control with glute and hamstring contribution—useful for posture and posterior endurance.
When to Use It
Posterior chain warm-ups, core finishers, and programs that need more hip extension endurance and posture support.
Frequently Asked Questions
Should I feel this in my shoulders?
You’ll feel shoulder work, but it shouldn’t be sharp. Shorten the hold or adjust hand position if needed.
What if my hamstrings cramp?
Lower the hips slightly, shorten the hold, and build volume gradually. Cramping often improves as tolerance improves.
How do I progress it?
Increase hold time, add heel lifts, or elevate feet once you can maintain a clean straight-line posture.