Reverse Plank
Face-up isometric hold: lift hips between hands and heels to strengthen glutes, posterior shoulders, and core.
Overview
Reverse plank is a face-up isometric hold on Flexor that lifts the hips between planted hands and heels, loading the glutes, triceps, and core.
What reverse plank targets
You will feel work through the gluteus maximus and the backs of the arms and shoulders as you maintain a straight body line.
Why add reverse plank to your routine
It builds posterior-chain endurance and trunk bracing without compressing the lower back the way repeated crunches can.
- Strengthens glutes and triceps in a joint-friendly static position.
- Opens the chest and front shoulders while you hold.
- A beginner-friendly hold you can scale by bending knees or shortening time.
Who it is for
It suits newcomers building basic core and glute endurance, and anyone who spends long periods seated.
When to do it
Use it as a short core finisher or posture reset — most people hold for around 45 seconds.
Reverse plank opens the front of the body while the glutes and triceps press the hips toward the ceiling. Hold a straight line from shoulders to heels without letting the hips sag or the neck collapse.
Setup cue
Sit with legs extended and place the hands behind the hips, fingers pointing toward the feet or slightly out. Press into the hands and heels to lift the hips until the body opens into a reverse plank line.
Practice notes
In Flexor, Reverse Plank is typically prescribed as about 45 sec per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Reverse Plank.
Follow these cues in order. Move with control and stay in a comfortable range.
- Sit with legs extended and place the hands behind the hips, fingers pointing toward the feet or slightly out.
- Press into the hands and heels to lift the hips until the body opens into a reverse plank line.
- Keep the chest open and avoid dumping into the shoulders or collapsing the neck.
- Hold briefly, then lower the hips with control and repeat if prescribed.
Cues that help the movement stay smoother and more controlled.
- Imagine pulling elbows toward your toes to engage lats and brace the trunk.
- Keep hips level; squeeze glutes and lightly tuck the pelvis to avoid low-back sag.
- Lift your chest and maintain your head in a neutral position.
Patterns to watch for so the shape stays clearer.
- Rushing through reps or forcing range instead of moving with control.
- Holding your breath—use steady breathing to reduce tension.
- Letting hips sag or pike, which shifts stress to the low back or shoulders.
- Shrugging shoulders up toward ears instead of keeping shoulder blades controlled.
Keep things comfortable and stop if something feels wrong.
- Stop if shoulder pain increases; reduce the load or range and keep shoulder-blade movement controlled.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable, controlled range; muscular effort or mild stretch tension should not become pain.
- Move smoothly without bouncing, jerking, or forcing the range.
Why people include this movement in their practice.
- Builds endurance in the glutes, triceps, and posterior shoulder girdle.
- Trains trunk bracing in an extended position useful for desk posture reset.
- Challenges wrist and shoulder extension without loading the spine heavily.
Similar movements to explore next
-
Single Arm Plank
High plank with one arm lifted to train anti-rotation core strength and shoulder stability.
-
Dip Hold
Press through the hands to lift the hips in a reverse tabletop and hold.
-
Elbow Plank
Hold a forearm plank with a straight line from head to heels to build core and glute endurance.
-
Bird Dog Plank
High-plank bird dog that holds the long line while resisting hip rotation and low-back sag.
-
Hand Plank Leg Lift
Hold a high plank and lift one leg to hip height without twisting the hips or losing plank alignment.
-
Hand Side Plank
Hold a side plank on a straight bottom arm with hips lifted in a line from head to heels.
-
Plank Hold
High plank isometric that trains full-body bracing from shoulders through glutes.
-
Push-Ups
Classic push-ups from a high plank that strengthen the chest, shoulders, and core through controlled reps.
Common questions
How is the reverse plank different from a regular (front) plank?
A reverse plank faces up: you support yourself on your hands and heels with your chest toward the ceiling, working the back of the body, the glutes, and the shoulders. A regular plank faces down and works the front-facing core. They train opposite sides of the body.
Which body areas does Reverse Plank target?
Reverse Plank is a movement that mainly targets your core, glutes, triceps, and shoulders. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Reverse Plank work?
Primary muscles associated with Reverse Plank include gluteus maximus, triceps brachii, and deltoids. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Reverse Plank suitable for beginners?
Reverse Plank is listed as beginner in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Reverse Plank?
In Flexor, Reverse Plank runs for about 45 sec per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Reverse Plank?
Reverse Plank has 4 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
