Reverse Plank
How to do it
Starting position
- Sit on the floor with your legs straight
- Place your palms shoulder-width apart behind your hips
- Pull your toes slightly toward your body
Movement
- Push forcefully into the floor with your palms
- Slowly lift your pelvis to raise your body
- Keep your body horizontal from your shoulders to your heels
- Look up at the ceiling
Breathing
Exhale as you come up and inhale as you lower down
Trainer tips
- Place your hands behind you with your fingertips pointing toward your feet
- Lift your hips to form a straight line down to your feet
- Squeeze your glutes and brace your core
Cautions
- If excessive pressure is placed on your wrists, stop immediately and protect your wrist joints
- Sagging the hips downward
- Tucking your chin to look down at your toes
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Secondary muscles | Hamstrings · Lower back · Rear delts |
| Equipment |  Bodyweight |
| Movement pattern | Core |
| Recommended time | 20 sec–45 sec |
4 similar exercises
Representative exercise: Reverse Plank
Related exercises
Suspension Reverse PlankHarderChinese PlankHarderConventional DeadliftSimilar exerciseDumbbell Hip ThrustSimilar exerciseSled Glute Dominant Leg PressSimilar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.