Reverse Plank

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Just as the name says, the reverse plank is a plank done with your back to the ground. Where the plank works your abs, the reverse plank uses mostly your lower back to keep your core neutral. It is a great way to safely strengthen and stabilize your core and lower back, can help open up your shoulders, and requires absolutely no equipment.

The Basics

The reverse plank is classified as an isometric extension exercise that primarily works the lower back. This makes it an anti-flexion exercise since the lower back is working to resist flexion of the spine.

The Basics

The reverse plank is primarily used as a strength exercise. It is more generally classified as a core and anti core movement.

Form

Set Up

• Sit on the ground, placing your hands slightly behind you
• Keep your arms straight
• Extend your legs out in front of you
• Brace your core, keeping your spine neutral

Execution

• Lift your hips off the floor, engaging your glutes and hamstrings, so that you're supported by your hands and heels
• Reposition your hands as needed so that they are under your shoulders
• Bring your shoulder blades together by pushing your chest up
• Your body should be in a straight line

Common Mistakes

Letting the Hips Drop

Keeping your core braced and spine neutral is the most important part of holding a reverse plank. Letting the hips drop is not good form.

Arching the Back

While you don't want to let your hips drop, you also don't want to push them too high that your back begins to arch. Be sure to keep a straight line with your body and use your core to maintain a neutral spine.

Additional Info

Hand Positioning

Depending on your wrist mobility, certain hand positions may be more comfortable than others. Facing your fingers forward puts the most stress on your wrists, while facing them sideways or even backwards puts less stress on them.

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