How to do Reverse Plank

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: triceps, upper back, lower back, glutes, hamstrings


Start off is a straight leg seated position on the floor. Then place your hands down on the floor directly below your shoulders, with your fingers pointing down towards your toes.

Push into your hands and feet, at the same time as lifting your hips up off the floor to bring them into alignment with your feet, shoulders and head. Aim to make as straight a line as possible with your body. Focus on tensing the muscles down the back of your body such as your calves, hamstrings, glutes, lower back and upper back muscles. Hold the top position for the duration of the exercise then slowly lower your hips back to the floor.

How to make Reverse Plank easier

You can make this exercise slightly easier by bending your legs so that your feet are on the floor under your knees. This is called table top exercise. Also use our Laying Back Extension and Shoulder Bridge exercises to build up strength to help with this exercise.

How to make Reverse Plank more challenging

Increase the mobility challenge of this exercise by changing the placement of your hands, try pointing your fingers out to the sides, then try turning your hands around so your fingers point back towards your head.

You can also try hovering one foot off the floor for a few seconds and swapping sides during this exercise. Or check out our Two-Point Plank.

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