The reverse plank is an exercise that trains the entire posterior muscle chain. It is a static bodyweight exercise and therefore no equipment is required.
Lie on your back and position your palms to the side of your body.
2
Lift your body away from the floor so that only your heels and palms are in contact with the floor. Your palms should be approximately under your shoulders. Make sure that you form a line with your body from head to toe.
3
Tense your core muscles and hold the position for the specified time.
4
Lower your body back to the floor after the time has elapsed.
Tip
Keep checking during the exercise that you are not sinking with your body and correct if necessary. Maintain body tension throughout the exercise.
If the exercise is too difficult for you, you can also support yourself on your forearms instead of your palms.
Muscle groups
Primary
Back extensor
Secondary
Triceps
Shoulder
Gluteus Maximus
Thigh (quadriceps)
Thighs (hamstrings)
Abs
Tertiary
—
Equipment
Body weight
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