Reverse plank
The reverse plank is a beneficial exercise targeting the core, glutes, hamstrings, and lower back muscles. This movement aids in improving body posture, enhancing core stability, and increasing overall strength. Athletes can profit significantly as it strengthens the glutes and hamstrings, crucial for running and jumping, while also promoting better spinal alignment and reducing lower back pain. By incorporating the reverse plank into their routine, athletes may experience enhanced performance and reduced injury risk through improved muscular balance and stability.
| Primary muscle group: | Arms |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Duration |
Community Averages
0:00:56
Avg. duration
Popularity
* Based on data from the Blaze community
Description
- 1Sit on the floor with your legs together and extended straight in front of you.
- 2Place your hands on the floor behind you, fingers pointing towards your feet.
- 3Press through your hands and heels to lift your hips off the floor, creating a straight line from your shoulders to your heels.
- 4Hold this position, maintaining a straight body line, for the prescribed amount of time.
- 5Keep your breathing natural and steady while holding the position.
- 6After completing the hold, gently lower your hips back to the ground and relax.
Tips & Tricks
Proper Form is Key: Maintain a straight line from your head to your heels. Avoid sagging your hips or letting them go too high to ensure maximum engagement of the core and glutes.
Engage Your Core: Tighten your abdominals throughout the exercise. This helps stabilize your body and maximizes the effectiveness of the workout.
Shoulder Positioning: Keep your shoulders down and away from your ears. Press through your shoulders and arms to lift and maintain your position.
Breathing: Don’t forget to breathe! Inhale deeply as you prepare and exhale steadily as you hold the position. Proper breathing can help maintain stability and prevent dizziness.
Foot Placement: Keep your feet hip-width apart with toes pointing up. This position provides better balance and activates your leg muscles more efficiently.
Use Mats or Soft Surface: Perform the exercise on a yoga mat or soft surface to avoid placing undue stress on your wrists and elbows.
Start Slow: If you're new to the exercise, start with shorter holds and gradually increase the duration as your strength and stability improve.
Wrist Alignment: Keep your wrists directly under your shoulders to prevent unnecessary strain and ensure proper alignment.
Progression: To intensify the exercise, you can try lifting one leg at a time while maintaining the plank position. This adds an additional challenge to your balance and core stability.
End Mindfully: When ending the exercise, lower your hips slowly and with control to prevent any jarring impact on your lower back or hips.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
