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Reverse Plank

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How to do a Reverse Plank

  1. Sit on the floor with your legs straight, positioned forward, and feet together. Your toes should point toward the ceiling.
  2. Extend your arms to your sides and behind your body. Keep your elbows as straight as possible and place your palms flat on the floor with fingers pointing forward.
  3. With your hands planted firmly, contract your glutes and extend your hips toward the ceiling as you simultaneously raise your torso.
  4. Your head, neck, torso, and legs should be in a straight line. Your elbows should be entirely straight, and your gaze should be directed toward the ceiling.
  5. Keep your glutes and midsection engaged, maintain a steady breath, and hold the plank position for up to one minute.
  6. Once you’re done, drop your buttocks to the floor and take a break.


For this movement to be effective, your entire body needs to be straight and rigid. If you find that your arms cannot support you or your butt sags, stop the set and take a break. The goal is quality execution; there is no point in pushing past your limit.

Reverse Plank Alternatives