The Reverse Plank

How to do the exercise

The Reverse Plank is a highly effective isometric exercise to strengthen your core, posterior chain, and overall body tension. It targets muscles often neglected in calisthenics while improving posture and stability. Whether you're a beginner or advanced athlete, this exercise builds a strong foundation for better performance. Here’s how to perform the Reverse Plank correctly:

1. Starting Position

Sit on the floor with your legs extended in front of you. Place your hands slightly behind your hips with fingers pointing towards your feet. Your arms should be straight and positioned directly under your shoulders for optimal support.

2. Lift Your Body

Push through your hands and heels to lift your hips off the ground. Keep your legs straight and your chest open while driving your hips upward until your body forms a straight line from shoulders to heels.

3. Maintain Proper Form

Engage your core, glutes, and hamstrings to hold the position. Avoid letting your hips drop and keep your shoulders stable. Your gaze should be neutral, either towards the ceiling or slightly forward.

4. Progression Options

To increase intensity, elevate your feet on a box like a plyo box or bench. This increases load on your posterior chain and core. Hold the position for time and gradually increase duration as you get stronger.

Recommended Equipment for Reverse Plank

Foldable Workout Mat – For added comfort and joint protection, providing a stable and cushioned surface for floor exercises.

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Plyo Box - For a stable and secure training surface, supporting a wide range of exercises and movements.

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Elbow Sleeves – For elbow security and stability.

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Weight Vest - For added resistance and increased intensity during bodyweight training, runs, and functional workouts.

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Benefits of the exercise

The Reverse Plank is a powerful exercise to balance your training and strengthen the often-neglected posterior chain:

• Strengthens the entire posterior chain including glutes and hamstrings

• Improves core stability and full-body tension

• Enhances shoulder extension strength and mobility

• Supports better posture and reduces muscular imbalances

By integrating the Reverse Plank into your routine, you build a more balanced and resilient body that supports advanced calisthenics skills.

Main muscles used

The Reverse Plank primarily targets:

• Glutes

• Hamstrings

• Core muscles

• Shoulders (rear delts)

• Lower back

This makes it one of the best exercises to strengthen the backside of your body and improve overall stability.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Even though the Reverse Plank looks simple, small mistakes can reduce its effectiveness:

• Dropping the hips: Keep your body in a straight line to fully engage the posterior chain.

• Overextending the neck: Maintain a neutral head position to avoid strain.

• Unlocked shoulders: Keep your shoulders stable and avoid collapsing.

• Weak core engagement: Actively brace your core to prevent sagging.

Focus on quality, tension, and control to get the most out of every hold.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

Please read our legal disclaimer before starting your workout.

Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!