Bodyweight

Reverse Plank

The Reverse Plank targets your core, glutes, and hips. It boosts balance and stability, requiring body weight support on your hands and heels. It improves core strength, enhances shoulder and arm muscles.
View all exercises
Reverse Plank instructions
Step-by-step instructions
1
Sit on the floor with your legs straight out in front of you and place your hands, palms down, behind your hips.
2
Push up from the ground and lift your hips as high as you can, while keeping your whole body straight.
3
Extend your head back so that you're looking at the ceiling.
4
Hold and brace your core for a few seconds, then slowly lower your hips back down to the ground.
5
Make sure you're not arching your back or hunching your shoulders, keep the body straight and aligned.
Sit on the floor with your legs straight out in front of you and place your hands, palms down, behind your hips.
Push up from the ground and lift your hips as high as you can, while keeping your whole body straight.
Extend your head back so that you're looking at the ceiling.
Hold and brace your core for a few seconds, then slowly lower your hips back down to the ground.
Make sure you're not arching your back or hunching your shoulders, keep the body straight and aligned.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Start your fitness journey today
Enjoying exercises like Reverse Plank, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer