Reverse Plank Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Rectus Abdominis, Triceps Brachii, Obliques, Teres Major, Latissimus Dorsi, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.6
- Alternate Names
- Back Plank
Visualised Target Muscle Groups
Front
Back
How to: Reverse Plank
- Sit on the ground with your legs extended straight in front of you.
- Place your palms on the ground behind you, fingers pointing towards your feet.
- Lift your hips off the ground, forming a straight line from head to heels.
- Hold this position for the desired amount of time, concentrating on keeping your core engaged.
- Lower your hips back to the ground and repeat.
Common Mistakes
- Allowing hips to sag.
- Not holding your body straight.
- Letting shoulders rise towards ears.
Modifications
- Perform on your knees instead of your feet for reduced intensity.
- Use a mat for added comfort under your wrists.
Tips
- Keep your body in a straight line from head to heels.
- Engage your core and glutes throughout the exercise.
- Avoid sagging your hips or arching your back.
Reverse Plank Alternatives
Tags
core
strength
glutes
waist
body weight
intermediate
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