Reverse plank

Exercise overview

Primary muscle group: Arms

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Duration

Average duration per set*: 0:00:58 (h:mm:ss)

Description: Sit on the floor with your legs together and extended straight in front of you. Place your hands on the floor behind you, fingers pointing towards your feet. Press through your hands and heels to lift your hips off the floor, creating a straight line from your shoulders to your heels. Hold this position, maintaining a straight body line, for the prescribed amount of time. Keep your breathing natural and steady while holding the position. After completing the hold, gently lower your hips back to the ground and relax.

Exercise ID: 00286

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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