Reverse Plank
A plank performed facing upward, targeting the posterior chain and opening the chest.
Short answer
Reverse Plank: a beginner bodyweight exercise for the glutes and core. It needs no equipment. A typical target: 30-60 seconds. If it is still too hard, start with the easier variation, “Tabletop Hold”. Once it feels easy, “Reverse Plank Leg Lift” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Sit with legs extended.
Place hands behind you.
Lift hips to create straight line.
Hold position.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the reverse plank work?
The glutes and hamstrings hold the hips up against gravity, and they are the primary movers here rather than the core. The spinal erectors work to hold extension. The shoulders and triceps support the upper body in a position of shoulder extension that most people rarely load, which is why it doubles as useful shoulder and chest opening work. The core stabilises the whole line. As a counterbalance to the plank, it trains the posterior chain that sitting shortens.
Primary Muscles
Secondary Muscles
How to train it
Hold 30 to 60 seconds, two or three times a week. Progress from a bent-knee tabletop position to straight legs, then to a single-leg version. It fits well at the end of a session or as part of a mobility routine. If the shoulders feel tight rather than worked, that is normal at first and improves with practice.
If you are stuck
Hips sagging is the fault and it means the glutes have stopped working - squeeze them deliberately rather than assuming they are on. Letting the head drop back strains the neck; keep it in line with the spine or look straight up. Not engaging the glutes at all is common and turns the hold into a shoulder stretch; think of driving the hips towards the ceiling rather than merely holding them there.
Progressions
Level up your training
Reverse Plank questions
What muscles does reverse plank work?
Reverse plank works the posterior chain: glutes, hamstrings, lower back, rear deltoids, and triceps. It is excellent for counteracting the effects of sitting and improving posture.
Why cant I lift my hips in reverse plank?
Weak glutes or tight hip flexors are usually the issue. Start with a reverse tabletop (bent knees) and work on hip extension. Squeeze your glutes hard and push your hips toward the ceiling.
Related Exercises
More Core exercises
Hollow Body Hold
The fundamental core position in gymnastics. Creates full-body tension and builds the foundation for advanced movements.
L-Sit
A static hold where you support your body with straight arms while holding legs extended horizontal. Builds tremendous core and hip flexor strength.
V-Sit
An advanced L-sit where legs are raised above horizontal, forming a V-shape with the body.
Ready to Practice Reverse Plank?
Find a calisthenics park with open space near you and start training.