TRX Reverse Plank being performed with proper form

How to do a TRX Reverse Plank

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
5,663
Popularity Rank
1399th
Difficulty
Beginner
Abs Strength
50 mSCORE 149th
Equipment Required

Workouts with TRX Reverse Plank

    Target muscles worked

    Primary Muscles
    Abs
    Secondary Muscles
    None

    Instructions for Proper Form

    The TRX Reverse Plank is an advanced core and lower body exercise that emphasizes the glutes, hamstrings, and lower back. Utilizing TRX straps for this plank variation adds an instability challenge, increasing muscle engagement and enhancing core strength and endurance.

    1. Sit on the floor with your arms extended and palms flat on the floor next to your hips and your legs extended with your heels resting in the TRX loops.
 Raise your hips off the floor to create a straight line from your shoulders to your heels.
 Hold this position for the allotted time.

    Alternatives & Variations to TRX Reverse Plank

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    1. 1. Ab Crunch Machine

      Photo of Ab Crunch Machine being performed
      96.1 mSCORESWAPPED 11 TIMES

      Ab Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.

      • Intermediate
      • Abs
      • Ab Crunch Machine

    2. 2. Reverse Plank

      Photo of Reverse Plank being performed
      23.5 mSCORESWAPPED 7 TIMES

      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.

    3. 3. Plank

      Photo of Plank being performed
      92.8 mSCORESWAPPED 5 TIMES

      Planks 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.

    4. 4. V-Sit

      Photo of V-Sit being performed
      19.1 mSCORESWAPPED 4 TIMES

      V-Sit is a bodyweight core exercise that primarily targets your abdominals and hip flexors. This exercise involves balancing on your glutes with your legs and upper body raised, forming a 'V' shape. Maintaining this position requires significant core strength and stability, making it a highly effective exercise for building core endurance and control. It's a great addition to any core workout for increasing both stability and muscle endurance.