How to do a Reverse Plank
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Reverse Plank
Instructions for Proper Form
Reverse Plank is a bodyweight core exercise that primarily targets the muscles in your posterior chain (backside of the body), including the glutes, hamstrings, and lower back. By holding this position, you maintain tension in these muscles for the duration of the exercise, making it a great option for building stability and endurance. The exercise also engages the shoulders and triceps, contributing to upper body strength. This is an effective variation for anyone looking to add variety to their core workout and improve overall body control.
- Sit upright on the floor with your hands positioned to the outside of your hips with your arms extended.
- Raise your hips off the floor to create a straight line from your shoulders to your heels.
- Hold the position for the allotted time.
Alternatives & Variations to Reverse Plank
1. Plank
92.8 mSCORESWAPPED 89 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
2. Leg Raise
96.5 mSCORESWAPPED 34 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
3. Reverse Plank on Elbows
22.1 mSCORESWAPPED 34 TIMESReverse Plank on Elbows is a bodyweight core exercise that emphasizes the posterior chain (backside of the body). By elevating your hips and maintaining a straight line from shoulders to feet, it primarily targets the glutes, hamstrings, and lower back. This variation adds intensity and stability work compared to standard planks, making it excellent for developing overall core strength and posterior chain endurance.
4. Crunches
94 mSCORESWAPPED 32 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
5. Bicycle Crunch
91.8 mSCORESWAPPED 26 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
6. Reverse Crunch
87.7 mSCORESWAPPED 25 TIMESReverse Crunch is a variation on the more standard crunch, although it may appear closer to something like a Leg Raise. Rather than engaging your core to bring your chest towards your pelvis, you instead elevate your legs, and bring your pelvis in towards your chest.
7. Russian Twist
96.2 mSCORESWAPPED 25 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
8. Leg Pull-In
94.9 mSCORESWAPPED 22 TIMESLeg Pull in is a bodyweight exercise that targets your core. By raising your legs off the ground, you’re already engaging your core. Additionally your core helps to pull your legs in towards your chest.
9. Scissor Kick
94.2 mSCORESWAPPED 21 TIMESScissor Kicks are a bodyweight, core exercise that involve raising your feet off the ground, and kicking your legs up and down. By raising your legs off the ground, you’re already working your core. By continually alternating which leg is raised, you’re constantly forced to keep your core engaged for stability as well as to keep each leg raised.
10. Hip Lift March
32.1 mSCORESWAPPED 20 TIMESHip Lift March is a bodyweight exercise that primarily targets your glutes and core. This exercise involves lifting your hips off the ground and alternating marching motions with your legs. The movement adds instability, increasing core engagement and promoting better muscle activation. It's a great addition for improving stability, strength, and coordination in the lower body.