Reverse Plank
A face-up hold with the body supported on the hands and heels.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Trunk stability
- Modality
- Calisthenics
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Sit with the legs straight and the hands behind the hips. Choose a hand position that is comfortable for the wrists.
Do the rep
- Press through the hands and heels to lift the hips.
- Hold a straight line from the shoulders to the heels.
- Lower the hips to the floor under control to finish.
What counts as a rep
Count only the time held with the hips lifted and the shoulders, hips and heels in one line.
Count only the time held with the hips lifted and the shoulders, hips and heels in one line.
Breathing
Breathe slowly and steadily through the hold; do not hold your breath.
Cues
- Keep the chest open.
- Keep the neck in line with the trunk.
Common mistakes
Letting the hips sag
What you seeThe hips fall below the line between the shoulders and heels.
FixEnd the hold and lower the hips to the floor.
A sagging position loses the intended trunk and hip hold.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the wrists or shoulders hurt.
- End the hold when the hips start to drop.
General educational content, not individual coaching or medical advice.
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