What should I do if my wrists hurt during the hold?

You can try pointing your fingers slightly outward rather than straight toward your feet to reduce the angle of extension. If pain persists, perform the move on your forearms with your elbows directly under your shoulders.

How long should I hold a reverse plank?

Beginners should aim for three sets of 15 to 30 seconds. As your strength improves, work toward holding the position for 60 seconds with perfect form.

Is the reverse plank better than the standard plank?

Neither is objectively better, but they target different areas. While the standard plank focuses on the anterior core, the reverse plank prioritizes the glutes, hamstrings, and upper back stability.

Reverse Plank Guide: Build Posterior Chain Strength

Learn how to master the reverse plank to strengthen your glutes, hamstrings, and core while improving shoulder mobility and posture.

How to Perform

Sit on the floor with your legs extended straight out in front of you and your feet together.
Place your palms on the floor slightly behind your hips with your fingers pointed toward your feet.
Press firmly into your hands and heels to lift your hips toward the ceiling until your body forms a straight line from head to heels.
Draw your shoulder blades together and keep your neck neutral by looking upward rather than dropping your head back.
Engage your glutes and core to prevent your midsection from sagging toward the floor.
Hold this position for the prescribed duration while maintaining slow and controlled breathing.
Lower your hips back to the starting position with control to finish the movement.

Common Mistakes

Sagging hips due to inactive glutes
Hyperextending the neck by dropping the head back too far
Locking the elbows into a painful position
Shrugging the shoulders toward the ears

Muscles Worked

Primary movers

Glutes

Stabilizers

Hamstrings
Core
Lower Back
Shoulders

Related Guides

2 Handed Kettlebell Swing — Strength
3D lunge warmup — Strength
4-count burpees — Strength

Glutes · Strength