Reverse Plank
The Reverse Plank is an isometric bodyweight exercise that targets the posterior chain, strengthening the lower back, glutes, and hamstrings while opening up tight shoulders. It serves as an effective counter-movement to standard planks and sitting posture.
Since this is a static hold, the AI analyzes your RPE relative to the duration to accurately gauge your core endurance and posterior chain fatigue. If you report wrist discomfort, the app can immediately recommend the 'reverse-plank-on-elbows' variation to maintain the training stimulus without pain. Additionally, by monitoring your HRV and recovery status, the AI regulates hold times to prevent straining the lower back on days when systemic fatigue is high.
Form Cues
- Place hands behind hips with fingers pointing toward your feet
- Drive your heels firmly into the floor
- Squeeze your glutes tightly to lift hips toward the ceiling
- Roll your shoulders back to open your chest
- Maintain a rigid straight line from head to heels
- Don't let your hips sag toward the floor
- Don't shrug your shoulders up toward your ears
- Don't lock out or hyperextend your elbows
- Don't let your head drop back uncontrollably
Common Mistakes
- Sagging hips due to weak glutes
- Rounding shoulders forward
- Hyperextending the neck
- Bending the knees
- Placing hands too far apart
Muscles Worked
This exercise primarily targets the entire posterior chain, forcing the erector spinae, glutes, and hamstrings to work together to fight gravity. Simultaneously, it engages the abdominals to stabilize the spine and stretches the anterior deltoids and pectorals, making it excellent for posture correction.
Primary
Secondary
Get Personalized Coaching for Reverse Plank
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.