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Last updated March 5, 2026
AbsGlutesLower Back
Reverse Plank
Sit on the floor with legs extended, then lift your hips to form a straight line from shoulders to heels. Hold the position with arms straight behind you.
Quick facts
- Level
- Intermediate
- Mechanic
- Isometric
- Force
- Static
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
Glutes (max)Lower Back
Secondary
HamstringsDeep Abs / CoreRear Shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Body Weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
time
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on the floor with your legs extended straight out.
- Place your hands on the floor behind your hips, fingers pointing toward your feet.
- Position your hands shoulder-width apart.
- Step 2Starting Position
- Press through your palms to lift your hips off the ground.
- Extend your body into a straight line from head to heels.
- Point your toes and keep your legs together.
- Step 3Execution
- Hold the elevated position by squeezing your glutes and engaging your core.
- Keep your chest open and shoulders pulled back.
- Avoid letting your hips sag toward the floor.
- Breathe steadily and maintain the position for the prescribed time.
Alternatives & variations
Explore similar movements targeting the same muscles.
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