Reverse Plank

Planks are a favorite in many fitness programs, including yoga, pilates, and even boot camp classes. They’re fantastic for building core strength, and there are so many variations to try — low, high, side, and dynamic planks.

While you may already know what a regular floor-facing plank is, have you heard of the reverse plank? It’s basically the opposite of a standard high plank. Instead of facing the floor, you’ll be looking up with your arms behind you. Plus, it targets your core differently than the floor-facing variations.

In this guide, we'll show you how to do the reverse plank correctly. We’ll also discuss in detail which muscles this exercise targets.

You might be surprised, but it targets more muscles than you may think. Read on to find out if you are curious, and try it out for yourself.

How To Do

  1. Sit down on the floor or mat with your hands slightly behind you and a bit wider than shoulder-width apart. Your fingers should point forward.
  2. Lift your butt off the floor until your body forms a straight line from the heels to your head.
  3. Hold this position for as long as you can; try for at least twenty seconds at first.
  4. Lower yourself slowly on the floor and take a rest before doing another hold.

Tips From Expert

  • Find a suitable mat or padded area to improve exercise comfort.
  • Keep your arms hip-width apart with your feet together. This ensures a stable body position to work from.
  • Ensure your hands are in line with the back of your head before lifting your hips. This avoids excess shoulder joint strain.
  • Bring your hips up until they are in line with your body. Don’t over-extend them to reduce injury risk.
  • Maintain a rhythmic breathing pattern throughout the plank. This ensures adequate oxygen supply to your body.

Optimal Sets and Reps

While reverse planks may not build power, they improve your strength and endurance and can increase muscle mass. Below, you'll find the rep and set recommendations for each goal.

Training Type Sets Duration
Strength Training 3–4 30–45 seconds hold
Hypertrophy 3–4 45–60 seconds hold
Endurance Training 2–3 60–90 seconds hold
Power Training N/A due to low load and lack of explosivity N/A
Optimal Sets & Reps of Reverse Plank

How to Put in Your Workout Split

The reverse plank is a very versatile bodyweight exercise that can be easily added to any split or workout routine. Here's how you can add it to yours:

  • Full Body — Include reverse planks as a core-strengthening finisher. Pair it with multijoint or compound movements like squats or push-ups for a well-rounded session.
  • Upper/Lower — Add it to your upper body days. Place it towards the end of your workout to challenge your core and shoulders after the main lifts.
  • Core-Focused Workouts — Make reverse planks one of the main exercises in your ab routines, along with the regular plank. Add more ab-specific exercises after the core is activated through these plank variations.
  • Yoga Or Pilates — Integrate reverse planks into your flow. It's an excellent pose for building strength and improving posture.

You can adjust the difficulty of reverse planks based on your fitness level:

  • Beginner — Hold for 10–20 seconds for 2–3 sets.
  • Intermediate — Hold for 30–45 seconds for 3–4 sets.
  • Advanced — Hold for 60 seconds or more for four sets.

Download Enfit for FREE

No cost, no catches – just free home workouts made for you!

Explore Now

Primary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Gluteus

The gluteus, or buttock muscles, consist of three parts: gluteus maximus, medius, and minimus. These muscles help move your hip and thigh.

In the reverse plank, your glutes engage similarly to a supine bridge. Studies show that during supine glute bridges, the gluteus maximus has a maximum voluntary isometric contraction of approximately 21.7%.

While the angles and foot positioning in the two exercises differ, the reverse plank approximates this muscle activation. Strong glutes are vital for core strength, making exercises like the reverse plank beneficial for overall stability.

Upper Rectus Abdominis

The upper portion of the rectus abdominis muscle runs from just below the chest to the mid-abdomen. It helps flex the upper spine and stabilize the core during various movements.

In reverse planks, this upper portion of the rectus abdominis engages isometrically to maintain a straight body line. Isometric contraction occurs when a muscle engages without changing its length, helping to stabilize the body during an exercise. This contraction strengthens the upper abs and contributes to overall core stability.

Lower Rectus Abdominis

A study found that reverse planks activated the lower abdominal muscles at around 15% of muscular voluntary contraction. MVC, or muscular voluntary contraction, is the rate at which your muscles contract during a particular exercise. While this activation of the lower abs is not as high as the 35% seen in regular planks, it still offers value.

The lower abs engage in the reverse plank to stabilize the pelvis and maintain proper alignment. This engagement assists the glutes in preventing the hips from sagging, keeping the body in a straight line. This activation helps maintain a posterior pelvic tilt (tucking the butt in), which is crucial for proper form.

So, are planks good for abs? Yes, absolutely! Abs is a part of your core, and both your upper and lower rectus abdominis get a workout during planks.

Erector Spinae

The same study mentioned above shows that erector spinae (back support muscles) engage significantly, around 50% of MVC. This proves that the reverse plank is a fantastic exercise to include in your routine for good back stability and strength.

In reverse planks, the erector spinae muscles work to extend and stabilize the spine. They help maintain a straight line from your head to your heels, counteracting the pull of gravity. This engagement strengthens the lower back, improving your posture.

Secondary Muscle Groups

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Anterior Deltoid

Muscles located at the front of your shoulder region

Hamstrings

The hamstrings are a group of three muscles that form the back of your thigh. They function to flex the knee and extend the hip. In reverse planks, the hamstrings work together with the glutes to maintain the elevated position and stabilize the legs.

While plank variations are often seen as predominantly core-focused exercises, reverse planks can also help shape your thighs. The ideal thigh size varies for each individual, but this exercise can contribute to building stronger, more defined thighs. By incorporating reverse planks into your routine, you can work towards achieving your personal thigh goals, too.

Anterior Deltoid

The anterior deltoid is the front part of the shoulder muscle, responsible for raising the arm forward. During reverse planks, it helps stabilize the shoulder joint and holds your upper body in position.

Mobility of your shoulder joint plays a significant role in this movement. If your anterior deltoid muscles and the shoulder joint are very tight, you might struggle with the reverse plank.

Upper Trapezius

The upper trapezius is a triangular muscle at the base of the neck. It helps elevate and rotate the shoulder blade. Reverse plank relies on this muscle to stabilize the shoulder and maintain proper upper-body alignment.

Middle Trapezius

The middle trapezius runs horizontally across the upper back. It retracts the shoulder blades, which means it pulls them closer together. It also stabilizes the scapula, the bone that connects the upper arm to the body.

During reverse planks, it helps maintain proper shoulder position and upper back alignment.

Triceps Lateral Heads

The lateral head of the triceps is on the outer part of the upper arm. It extends the elbow and allows the arms to stay extended while the body weight is on it.

In reverse planks, it works to keep the arms straight and support body weight. Reverse planks can contribute toward building strength in the tricep muscles.

Triceps Medial Heads

The medial head of the triceps is the deepest part of the muscle. It primarily extends the elbow joint. During reverse planks, it works with other triceps heads to maintain arm extension.

Triceps Long Heads

The long head of the triceps runs from the shoulder blade to the elbow. It extends the elbow and assists in shoulder extension. In reverse planks, the long head helps maintain the arm position and stabilize the shoulder.

Serratus Anterior

The serratus anterior is a fan-shaped muscle on the side of the chest. It helps move the shoulder blade and stabilize the scapula. During reverse planks, it assists in maintaining proper shoulder position and upper body alignment.

A study found that reverse plank exercises increased serratus anterior muscle thickness in individuals with forward shoulder posture. This suggests improved muscle activation and potential strengthening effects, which could help correct postural misalignment if you have this condition.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Sit-Up

Dead Bug

Plank

Mountain Climber

Hanging Leg Raise

V-Up

Flutter Kick

Scissor Kick

Bodyweight Squat

Plank Shoulder Tap

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Barbell Deadlift

Barbell Squat

Hyperextension

Front Squat

Kneeling Cable Crunch

Barbell Seated Good Morning

Standing Ab Wheel Rollout

Dumbbell V-Up

Hip Thrust Machine

Who Should Do?

People Seeking To Improve Core, Back, Glute And Arm Strength. 

The reverse plank is a great foundational exercise if you want to improve strength in your core, back, glutes, and arms. It teaches you how to stabilize your body using just your body weight. This exercise helps balance the strength in your posterior chain with the muscles on the front of your body.

Posterior chain muscles are located on the back of your body, including your back, glutes, and hamstrings. These muscles often engage less in daily tasks and receive less attention than they should. 

If you’re already doing forward plank variations, don’t forget to incorporate reverse planks to balance everything out. This will ensure that you reap all of the benefits of planks, including the reverse variation. It only makes sense, right?!

Aging Population

Active range of motion decreases with age unless you take action. The reverse plank can help counteract this natural decline in shoulder mobility.

Incorporating reverse planks into your workouts helps maintain flexibility and strength in your shoulders and back. This exercise also supports better posture, which is essential for your overall health as you age.

By including reverse planks in your fitness routine, you can enhance your functional movement and maintain independence in daily activities.

Who Should Not Do?

Individuals With Shoulder Or Elbow Pain

If you have shoulder or elbow pain, it’s best to avoid reverse planks, at least for now. This exercise places significant stress on these joints, exacerbating existing injuries.

Doing reverse planks under these circumstances may lead to discomfort and hinder recovery. It’s essential to prioritize joint health and seek alternative exercises that do not strain these areas.

Individuals With Carpal Tunnel Syndrome

Carpal tunnel syndrome is a condition that occurs when the median nerve, which runs through the wrist, becomes compressed. This compression can lead to numbness, tingling, and pain in the hand and fingers.

Reverse plank exercises may not be suitable for individuals with carpal tunnel syndrome because they place pressure on the wrists. This added stress can exacerbate symptoms and lead to increased discomfort. Talk to a health professional before attempting this exercise again if you are experiencing these symptoms.

Benefits Of The Reverse Plank

Improved Posture

Reverse plank exercises can significantly improve posture, especially for those with forward shoulder posture. This is very common, particularly for those who usually work at a desk. This exercise targets key muscles around the shoulder blade and upper back.

A study found that reverse planks increased the thickness of serratus anterior (muscles around your ribs, close to the armpits). It also increases the strength and size of your lower trapezius muscles (mid-upper back). 

Notably, the study showed that reverse planks positively affected muscle thickness and shoulder alignment in participants with forward shoulder posture.

Reduces Back Pain

The reverse plank effectively and safely targets your posterior chain, making it an excellent choice for back health. Resistance exercises for the posterior chain have been shown to significantly reduce chronic lower back pain by improving muscle strength in that area.

The reverse plank also engages your core, which is crucial in supporting lower back health. A strong core helps stabilize the spine and can alleviate stress on the lower back, further reducing the risk of pain. 

Improves Shoulder Mobility And Flexibility

The reverse plank is an excellent exercise for improving the shoulder joint range of motion. It helps stretch tight anterior deltoid muscles, and stretching exercises contribute to a better range of motion.

This increased range can translate to better performance in other exercises and training programs. Improved shoulder mobility also reduces the risk of injury during physical activities.

By incorporating reverse planks into your routine, you can promote overall shoulder health and support better movement in daily life.

Frequently Asked Questions

What is a reverse plank good for?

Reverse planks improve posture, core strength, and back muscle endurance. They also improve shoulder and chest flexibility while engaging the glutes, hamstrings, and arms for overall body strengthening.

How to do reverse plank for beginners?

Sit on the floor with your legs extended and your hands behind you. Lift your hips, keeping your body straight from head to heels. Start with short holds and gradually increase duration as you build strength and flexibility.

Does reverse plank reduce thigh fat?

Reverse planks don’t directly reduce thigh fat but help strengthen and tone thigh muscles. Combined with a balanced diet and cardio, they can play a role in thigh muscle definition, creating a leaner look.

Why is reverse plank so hard?

Reverse planks challenge multiple muscle groups simultaneously, especially those less used in daily activities. They require significant glute strength, shoulder stability and flexibility, and overall body coordination, making them challenging for many people.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Gentil, P., Soares, S. and Bottaro, M. (2015). Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian Journal of Sports Medicine, [online] 6(1). doi:https://doi.org/10.5812/asjsm.24057.
  2. Jim, Freeman, Ho, K. and Wong, D.P. (2021). Acute Responses of Core Muscle Activity during Bridge Exercises on the Floor vs. the Suspension System. International Journal of Environmental Research and Public Health, [online] 18(11), pp.5908–5908. doi:https://doi.org/10.3390/ijerph18115908.
  3. Thompson, A.K. and Wolpaw, J.R. (2015). Targeted neuroplasticity for rehabilitation. Progress in brain research, [online] pp.157–172. doi:https://doi.org/10.1016/bs.pbr.2015.02.002.
  4. Zahiri, A., Alizadeh, S., Abdolhamid Daneshjoo, Pike, N., Konrad, A. and Behm, D.G. (2022). Core Muscle Activation With Foam Rolling and Static Planks. Frontiers in Physiology, [online] 13. doi:https://doi.org/10.3389/fphys.2022.852094.
  5. Rodgers, C.D. and Raja, A. (2023). Anatomy, Bony Pelvis and Lower Limb, Hamstring Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK546688/.
  6. Ourieff, J., Scheckel, B. and Agarwal, A. (2023). Anatomy, Back, Trapezius. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK518994/.
  7. Miniato, M.A., Mudreac, A. and Borger, J. (2023). Anatomy, Thorax, Scapula. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK538319/.
  8. Tiwana, M.S., Sinkler, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Triceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK536996/.
  9. Koo, D.-K., Nam, S.-M. and Kwon, J.-W. (2022). Immediate Effects of the Reverse Plank Exercise on Muscle Thickness and Postural Angle in Individuals with the Forward Shoulder Posture. Journal of Functional Morphology and Kinesiology, [online] 7(4), pp.82–82. doi:https://doi.org/10.3390/jfmk7040082.
  10. Fleisig, G.S., Slowik, J.S., Daggett, M., Rothermich, M.A., Cain, E.L. and Wilk, K.E. (2022). Active range of motion of the shoulder: a cross-sectional study of 6635 subjects. JSES International, [online] 7(1), pp.132–137. doi:https://doi.org/10.1016/j.jseint.2022.09.008.
  11. Sevy, J.O., Sina, R.E. and Varacallo, M. (2023). Carpal Tunnel Syndrome. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK448179/.
  12. Koo, D.-K., Nam, S.-M. and Kwon, J.-W. (2022). Immediate Effects of the Reverse Plank Exercise on Muscle Thickness and Postural Angle in Individuals with the Forward Shoulder Posture. Journal of Functional Morphology and Kinesiology, [online] 7(4), pp.82–82. doi:https://doi.org/10.3390/jfmk7040082.
  13. Tataryn, N., Simas, V., Catterall, T., Furness, J. and Justin (2021). Posterior-Chain Resistance Training Compared to General Exercise and Walking Programmes for the Treatment of Chronic Low Back Pain in the General Population: A Systematic Review and Meta-Analysis. Sports Medicine – Open, [online] 7(1). doi:https://doi.org/10.1186/s40798-021-00306-w.
  14. Konrad, A., Alizadeh, S., Abdolhamid Daneshjoo, Saman Hadjizadeh Anvar, Graham, A., Zahiri, A., Reza Goudini, Edwards, C., Scharf, C. and Behm, D.G. (2023). Chronic effects of stretching on range of motion with consideration of potential moderating variables: A systematic review with meta-analysis. Journal of sport and health science/Journal of Sport and Health Science, [online] 13(2), pp.186–194. doi:https://doi.org/10.1016/j.jshs.2023.06.002.

0 Comments

Cancel

Download Enfit For Free!

Join thousands starting their fitness journey with expert guidance, personalized plans – no fees, no limits, just results!

Explore Now

Download now and start achieving your fitness goals for free!

Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement

0
    Your Cart
    Your cart is emptyReturn to Shop
    Continue Shopping