The reverse plank exercise strengthens your core, glutes, hamstrings, and improves posture—all with just your body weight. It’s an underrated yet powerful move that targets the posterior chain, helping counteract the effects of prolonged sitting and slouching.
Unlike the traditional plank, which focuses on the front body, the reverse plank activates the muscles along your backside—hamstrings, glutes, lower back, and shoulders—promoting better alignment and balance. Learning proper form ensures you build strength safely while improving posture and stability.
According to a 2022 Frontiers in Physiology study, the reverse plank produces higher activation in the upper and lower lumbar erector spinae than the standard plank, making it a top choice for spinal support and trunk endurance.
What Is the Reverse Plank Exercise?
The reverse plank is a bodyweight isometric exercise where you hold your body in a straight line, facing upward, supported by your hands and heels. It reverses the typical plank position, emphasizing your posterior chain—the muscles along the back of your body that are vital for posture, mobility, and balance.
It’s beginner-friendly and requires no equipment, making it ideal for home or gym workouts.
How to Do the Reverse Plank
Step-by-Step Guide:
- Start Position: Sit on the floor with legs extended, palms on the ground slightly behind your hips, fingers pointing toward your feet.
- Lift Up: Press through your palms and heels to raise your hips until your body forms a straight line from head to heels.
- Engage: Squeeze your glutes and tighten your core. Keep your gaze upward without dropping your head back.
- Hold: Maintain the position for 20–45 seconds, breathing steadily.
- Return: Lower your hips slowly to the floor and rest before repeating.
Trainer Tip: Keep your hips high and avoid collapsing through the lower back. Focus on drawing your shoulder blades together for proper alignment.
Benefits of the Reverse Plank
1. Strengthens the Posterior Chain
The reverse plank engages the glutes, hamstrings, erector spinae, and rear shoulders—essential for maintaining an upright posture and reducing back strain.
- Research Insight: A 2022 study in Frontiers in Physiology found greater activation of the upper and lower erector spinae during reverse planks compared to prone planks, supporting stronger spinal extensors and stability.
2. Improves Posture and Shoulder Alignment
Performing the reverse plank regularly can help correct forward shoulder posture (FSP) by strengthening the serratus anterior and lower trapezius while reducing overactivity in the pectoralis major and upper traps.
- Evidence: A 2022 study published in PubMed Central showed that performing five sets of 30-second reverse planks significantly improved shoulder and thoracic alignment within two weeks.
3. Builds Core and Glute Strength
By keeping the hips lifted, your glutes, core, and obliques must work together to hold the body steady. This improves muscular endurance and coordination throughout the trunk.
4. Enhances Flexibility and Hip Mobility
This exercise stretches the anterior chain—chest, shoulders, and hip flexors—while strengthening their opposing muscles. It’s especially helpful for those who sit for long hours.
5. Promotes Better Balance and Stability
Reverse planks engage stabilizer muscles in the shoulders and core, improving body control and reducing risk of falls—particularly beneficial for older adults or beginners rebuilding balance.
Muscles Worked in the Reverse Plank
| Primary Muscles | Supporting Muscles |
|---|---|
| Gluteus Maximus | Deltoids (Shoulders) |
| Hamstrings | Triceps Brachii |
| Erector Spinae | Rectus Abdominis |
| Transverse Abdominis | Quadriceps |
| Lower Trapezius & Serratus Anterior | Obliques |
How They Work:
- Glutes & Hamstrings: Lift and hold your hips in alignment.
- Core & Erector Spinae: Stabilize the spine and resist sagging.
- Shoulders & Arms: Maintain upper-body support and balance.
Common Mistakes to Avoid
- Sagging hips: Reduces glute engagement and stresses the lower back.
- Shrugging shoulders: Creates neck tension; instead, depress your shoulder blades.
- Overarching the spine: Maintain a neutral position—don’t thrust hips too high.
- Incorrect hand placement: Keep wrists aligned under shoulders for stability.
Variations & Progressions of the Reverse Plank
Adding variations keeps your training progressive, improves full-body coordination, and ensures all core and posterior-chain muscles are challenged safely.
1. Reverse Tabletop (Beginner)
Why it works:
This beginner-friendly version strengthens the glutes, hamstrings, and core while minimizing wrist and shoulder strain. It also helps improve hip extension, a key function often lost with sedentary lifestyles.
Muscles worked:
Gluteus maximus, hamstrings, rectus abdominis, triceps, deltoids.
How to do it:
- Sit with your knees bent at 90°, feet flat on the floor, and hands behind your hips, fingers pointing toward your feet.
- Press through your palms and heels to lift your hips until your thighs and torso form a straight line.
- Keep your neck neutral and core engaged.
- Hold for 20–45 seconds, then lower slowly.
Trainer Tip:
Focus on squeezing your glutes at the top to prevent over-arching your lower back.
2. One-Leg Reverse Plank (Intermediate)
Why it works:
Lifting one leg increases the unilateral demand on your glutes, hamstrings, and core stabilizers. It challenges balance, coordination, and pelvic control.
Muscles worked:
Gluteus maximus, hamstrings, transverse abdominis, obliques, erector spinae, hip flexors.
How to do it:
- Begin in a full reverse plank with legs extended.
- Engage your core and lift one leg a few inches off the floor without letting your hips drop.
- Hold for 3–5 seconds, lower, and switch sides.
- Perform 8–10 reps per leg.
Trainer Tip:
Keep hips square—avoid twisting or leaning to one side as the lifted leg rises.
3. Reverse Plank with March (Dynamic)
Why it works:
Adding movement enhances dynamic stability and coordination while increasing heart rate for endurance. It improves neuromuscular control of the hips and core.
Muscles worked:
Rectus abdominis, glutes, hamstrings, deltoids, triceps, quadriceps.
How to do it:
- From the reverse plank position, slowly lift one knee toward your chest, then return the heel to the floor.
- Alternate legs in a controlled “marching” rhythm.
- Maintain a straight line from shoulders to heels throughout.
- Continue for 30–60 seconds.
Trainer Tip:
Keep the movement smooth and slow—avoid bouncing hips. Prioritize alignment over speed.
4. Reverse Plank Hold with Pulse (Advanced Endurance)
Why it works:
Small controlled pulses in the reverse plank increase time under tension, building glute endurance and spinal stability.
Muscles worked:
Glutes, hamstrings, erector spinae, posterior deltoids, triceps.
How to do it:
- Get into the reverse plank position.
- Once stable, lift and lower your hips 2–3 inches in a slow pulsing motion.
- Keep abs tight and avoid neck hyperextension.
- Perform 10–15 pulses per set.
Trainer Tip:
Use controlled breathing—exhale as you lift, inhale as you lower. Stop if your form starts to break.
5. Elevated Reverse Plank (Advanced Strength)
Why it works:
Placing your feet on an elevated surface increases the range of motion and recruits deeper glute and core engagement. It also enhances shoulder stability and posterior-chain activation.
Muscles worked:
Gluteus maximus, hamstrings, erector spinae, lower trapezius, posterior deltoids, triceps.
How to do it:
- Sit in front of a bench or step, legs extended, heels resting on the surface.
- Place your hands behind you and lift your hips until your body forms a straight line from head to heels.
- Hold for 30–60 seconds, maintaining a tight core.
Trainer Tip:
Start with a low bench height (12–16 inches). Ensure shoulders stay stable—avoid letting them roll forward.
How Often Should You Do Reverse Planks?
Perform 2–3 sessions per week, incorporating 2–4 sets of 20–60 seconds each. Beginners can start with bent-knee variations, while advanced users can add leg lifts or extended holds to increase intensity.
Include reverse planks after your main workout or as part of a core and posture routine on non-lifting days.
Safety & Precautions
- Warm up before starting with light stretches or mobility drills for shoulders and hips.
- Avoid the exercise if you have wrist, shoulder, or lower-back pain.
- Seniors or beginners should start with the reverse tabletop position (knees bent).
- Consult a physical therapist if you experience joint discomfort or poor balance.
FAQs
1. Is the reverse plank harder than the regular plank?
Yes. It requires strong posterior-chain muscles and shoulder stability, making it more challenging for beginners.
2. Can beginners do the reverse plank?
Absolutely. Start with bent knees or the reverse tabletop version before progressing to the full straight-leg hold.
3. What does the reverse plank improve the most?
It strengthens the glutes, hamstrings, shoulders, and spinal stabilizers—key for posture correction and core endurance.
4. How long should I hold a reverse plank?
Start with 15–20 seconds and gradually work up to 45–60 seconds per set.
5. Can reverse planks help posture?
Yes. Studies show the reverse plank strengthens muscles that counteract forward-shoulder posture and slouching.
6. Is it safe for seniors?
Yes, if performed with modified angles or bent knees. Always consult a physiotherapist if balance or joint pain is a concern.
7. Can I add weights or progress the exercise?
You can progress by lifting one leg, adding a mini resistance band, or extending hold duration for endurance.
Conclusion
The reverse plank exercise is a simple yet powerful way to strengthen your core, glutes, shoulders, and back—all while improving posture and flexibility. It’s an ideal addition to any home or gym routine for building balanced, functional strength.
Start slow, focus on form, and feel your entire backside engage with each hold. Within weeks, you’ll notice improved stability, better posture, and a stronger, more confident core.
This content is for informational purposes only and not medical advice.
References
- Frontiers in Physiology (2022) — Reverse/supine plank shows markedly higher upper & lower lumbar erector spinae activation than prone plank. https://pmc.ncbi.nlm.nih.gov/articles/PMC8964357/
- Koo et al. (2022, PMC) — Five 30-s sets of reverse plank improved forward-shoulder posture via ↑ serratus anterior & lower traps, ↓ pec major & upper traps (short-term). https://pmc.ncbi.nlm.nih.gov/articles/PMC9624361/
- Santos et al. (2024, SciELO) — EMG during 45-s front plank quantifies core activation; useful comparator for positioning reverse plank within a program.
https://www.scielo.br/j/babt/a/TkCFxBZppwQnCcXybhfh8nf/?format=pdf&lang=en - Kang et al. (2016, PubMed) — Adding isometric hip adduction during plank increases trunk muscle activity; supports progressions/regressions.
https://pubmed.ncbi.nlm.nih.gov/27630435/