How to do the Reverse Plank
Sit on the floor with your legs straight and your hands behind your hips, fingers toward your feet.
Push through your hands and heels and lift your hips so your body forms a straight line.
Squeeze your glutes and abs so your hips don't sag.
Hold for your target time.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Holds | 3 | 20–60 s | 45 s |
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Hamstrings, Lower back, Shoulders
The body’s biggest muscle extends and stabilises the hip. Hip thrusts, deep squats, lunges and hinges all hit it from different angles.
Train smarter
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
- 4 day workout split: best options and a full programWhich 4 day workout split is best? Upper/lower, full body, torso/limbs and bro splits compared in brief, then a complete 4-day program with sets and reps.
