Reverse Plank

Technique

How to perform Reverse Plank

1. Sit on the floor with your legs extended straight in front of you and your hands placed behind your hips, fingers pointing toward your heels.
2. Press firmly through your palms, engage your core, and retract your shoulder blades, keeping your elbows fully extended.
3. Exhale as you drive through your heels and lift your hips toward the ceiling, forming a straight line from heels through hips, torso, and shoulders while your chest faces upward.
4. Squeeze your glutes, quads, and core, keeping your head neutral and shoulders depressed.
5. Avoid letting your hips sag or your elbows bend.
6. Hold the reverse-plank position for the prescribed time, breathing steadily and maintaining full body tension.
7. Lower your hips gently back to the floor under control to return to the starting position.

GymDaze demonstration

Watch Reverse Plank

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Semimembranosus, Semitendinosus, Erector Spinae.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.