Reverse plank
A bodyweight exercise that strengthens the core, shoulders, and glutes by holding a plank position with the body inverted.
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Reverse plank
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Step-by-Step Instructions
1. Starting Position
Sit on the floor with legs extended straight behind you and hands placed flat on the floor behind your hips, fingers pointing towards your feet.
- Keep your feet hip-width apart
- Ensure your hands are shoulder-width apart
2. Lift and Extend
Lift your hips off the floor, extending your body into a straight line from your shoulders to your heels. Maintain a neutral spine.
- Engage your core and glutes.
- Keep your body straight; avoid sagging hips or arching back.
3. Hold
Hold this position, maintaining a straight line from shoulders to heels.
- Keep your breath controlled
- Maintain engagement in your core and glutes
4. Lower Down
Slowly lower your hips back down to the floor, controlling the movement.
- Avoid dropping quickly
- Maintain the engagement of your core muscles throughout.
Form Tips
✓Maintain Straight Line
Keep your body in a straight line from shoulders to heels, avoid sagging hips or arching your back.
✓Engage Core
Actively engage your core muscles to maintain stability and prevent rounding in the lower back.
✓Neutral Neck
Keep your neck in a neutral position, in line with your spine. Avoid tilting your head up or down.
Common Mistakes
Sagging hips
Engage glutes and core more forcefully to keep hips aligned with the rest of the body.
Rounding the back
Focus on maintaining a neutral spine by engaging the core and glutes.
Shoulders not stacked over wrists
Adjust hand placement to ensure shoulders are directly above the wrists.
Neck not aligned with spine
Keep your gaze slightly forward, avoiding tilting your head up or down.
Lack of core engagement
Focus on drawing your belly button towards your spine and activating your core throughout the exercise.
Alternative Exercises
- Reverse Plank with Leg Raises
- Reverse Plank with Shoulder Taps
Complementary Exercises
- Plank
- Side Plank
- Bird-dog
