Core

Reverse Plank

Holding your body straight face up on your hands and heels: it works your whole posterior chain and shoulders.

Also known as: reverse plank hold

Level: Intermediate
Equipment: Bodyweight
Type: Compound

Muscles worked

Reverse Plank muscle map: lower back, glutes, hamstrings, rear delts and triceps highlighted on the front and back of the body

How to do it

Sit with your legs straight and hands behind your hips, fingers toward your feet.
Press through your hands and heels to lift your hips.
Form a straight line from shoulders to heels by squeezing your glutes.
Hold, then lower slowly.

Form cues

Glutes tight so your hips don't drop.
Chest open, shoulders away from your ears.
Look at the ceiling, neck neutral.

Common mistakes

Letting your hips sag: you lose the benefit.
Shrugging: push the floor away.
Dropping your head far back: keep it in line.

Sets and reps

3 sets of 20-40 seconds with 30-45 seconds of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the reverse plank.

Reverse tabletop
Knees bent to 90 degrees: easier.
Bodyweight · Beginner
How to do it
1. Sit with the knees bent, the feet flat and the hands on the floor behind you, fingers pointing towards the heels.
2. Press into the hands and feet and lift the hips until the trunk is level with the knees.
3. Open the chest, draw the shoulders away from the ears and look straight ahead.
4. Hold the position for the prescribed time with the hips high.
5. Lower the hips under control to finish.
Primary
Lower Back, Glutes
Secondary
Hamstrings, Rear Delts, Triceps
Reverse tabletop hip pulses
Pulse your hips up and down from the tabletop.
Bodyweight · Intermediate
How to do it
1. Sit with the knees bent, the feet flat and the hands on the floor behind you.
2. Press into the hands and feet and lift the hips until the trunk is level with the knees.
3. Keeping the elbows straight, lower the hips a few centimetres.
4. Squeeze the glutes to lift them back to level.
5. Pulse for the desired number of repetitions and lower down.
Primary
Glutes
Secondary
Lower Back, Hamstrings
Reverse plank dips
Bend your elbows from the reverse plank.
Bodyweight · Intermediate
How to do it
1. Sit with the legs straight and the hands on the floor behind the hips, fingers pointing forward.
2. Press into the hands and heels and lift the hips into a straight-leg reverse plank.
3. Bend the elbows straight back and lower the hips a short way towards the floor.
4. Push back up until the arms lock out, keeping the hips high.
Primary
Triceps
Secondary
Lower Back, Glutes, Rear Delts
Crab dips
Triceps dips in a crab position.
Bodyweight · Intermediate
How to do it
1. Sit with the knees bent, the feet flat and the hands on the floor behind you, fingers pointing towards the heels.
2. Press into the hands and feet and lift the hips until the trunk is roughly level with the knees.
3. Bend the elbows straight back to lower the hips towards the floor without sitting down.
4. Push back up until the arms are straight, keeping the hips lifted.
Primary
Triceps
Secondary
Front Delts, Glutes, Chest