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.
Iridium tracks this isometric movement by correlating hold duration with RPE to measure endurance progress in the posterior chain. The AI cross-references your 7-day workout history to ensure your erector spinae haven't been exhausted by recent heavy compounds, avoiding this exercise if lower back fatigue is high. If your recovery status is sufficient, Iridium scales the target hold time to drive progressive overload without requiring external weight.
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
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