How to do a Reverse Plank on Elbows
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Reverse Plank on Elbows
Instructions for Proper Form
Reverse 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.
- Lie on your back with your legs extended before bending your elbows underneath your shoulders.
- 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 on Elbows
1. Plank
92.8 mSCORESWAPPED 56 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. Reverse Plank
23.5 mSCORESWAPPED 44 TIMESReverse 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.
3. Crunches
94 mSCORESWAPPED 22 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.
4. Bicycle Crunch
91.8 mSCORESWAPPED 22 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.
5. Leg Raise
96.5 mSCORESWAPPED 19 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.
6. Russian Twist
96.2 mSCORESWAPPED 15 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.
7. Leg Pull-In
94.9 mSCORESWAPPED 14 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.
8. Sit Up
93.8 mSCORESWAPPED 13 TIMESSit Up is one of the most common exercises out there. It’s a bodyweight exercise that targets your core. Sit Ups are very similar to Crunches, however, rather than raising just your shoulder blades off the ground, you raise your entire upper body. This gives you a bit more range of motion than Crunches, however you’ll start to lose some tension in your core at the top of the movement.
9. Scissor Kick
94.2 mSCORESWAPPED 13 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. Oblique Crunch
86.7 mSCORESWAPPED 11 TIMESOblique Crunch is a variation on the more standard Crunch. Similar to Crunches, this is a bodyweight core exercise. By reaching across your torso, you can help isolate your obliques. This is a great exercise for anyone looking to specifically target their obliques.