Strength
Reverse Plank
A powerful bodyweight hold that strengthens the entire posterior chain while opening the chest and shoulders.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.