Reverse Plank on Elbows
The Reverse Plank on Elbows is an isometric core exercise that strengthens the posterior chain, including the lower back, glutes, and hamstrings, while eliminating wrist strain. By holding a supine bridge position, it improves posture and counteracts the effects of prolonged sitting.
Iridium tracks progress for this isometric exercise by comparing trends in your hold duration against RPE data from previous sessions. Since the movement taxes the erector spinae, the AI analyzes your 7-day workout history to ensure your posterior chain has sufficient recovery status to handle the volume. If your recent workload for the lower back is too high, Iridium will adjust the scheduled time on this exercise to prevent overtraining.
Form Cues
- Place elbows directly under your shoulders with forearms parallel
- Drive your heels hard into the floor
- Squeeze your glutes to lift hips toward the ceiling
- Keep your body in a straight line from head to heels
- Breathe rhythmically into your belly
- Don't let your hips sag towards the floor
- Don't shrug your shoulders up towards your ears
- Don't drop your head back or tuck your chin too hard
- Don't hold your breath during the hold
- Don't allow your feet to roll outward
Common Mistakes
- Sagging hips due to weak glute engagement
- Hyperextending the neck backwards
- Rounding shoulders forward
- Holding breath
- Placing elbows too wide apart
Muscles Worked
This exercise primarily targets the erector spinae and glutes, forcing them to work together to maintain hip extension against gravity. It also engages the posterior deltoids and hamstrings, providing a comprehensive posterior chain stimulus that helps correct forward-slumping posture.
Primary
Secondary
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