TRX Reverse Plank
The TRX Reverse Plank is an intermediate isometric exercise that challenges posterior chain stability by suspending the heels while holding a plank position. It primarily targets the lower back, glutes, and hamstrings while engaging the core to maintain spinal alignment.
Since this is a time-based isometric hold, the AI analyzes your duration and RPE to gauge posterior chain endurance without needing to count reps. By cross-referencing your performance with your daily recovery data and sleep quality, the app can intelligently adjust hold times to prevent lower back strain on days when your systemic fatigue is high.
Form Cues
- Drive your heels firmly down into the foot cradles
- Squeeze your glutes to lift the hips
- Pull your shoulder blades back and down
- Keep your chin tucked and neck neutral
- Brace your core as if expecting a punch
- Don't let your hips sag toward the floor
- Don't hyperextend or over-arch your lower back
- Don't hunch your shoulders forward toward your ears
- Don't lock your knees aggressively
- Don't hold your breath during the hold
Common Mistakes
- Sagging hips due to weak glutes
- Excessive lumbar arching
- Rounded shoulders
- Looking up at the ceiling
- Bent knees reducing leverage
Muscles Worked
This exercise is highly effective for strengthening the entire posterior chain, specifically the erector spinae and deep core stabilizers required to resist gravity. It also heavily recruits the glutes and posterior deltoids to maintain a straight line from shoulder to heel, helping to correct forward-slumping posture.
Primary
Secondary
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