Quick Answer
Reverse Plank is a intermediate strength exercise that targets your glutes and hamstrings. It uses only your bodyweight. Sit on the floor with legs extended straight in front of you.
Video Tutorial
How to Perform the Reverse Plank
- 1
Sit on the floor with legs extended straight in front of you.
- 2
Place hands on the floor slightly behind and outside your hips, fingers pointing forward or towards feet.
- 3
Press through palms and heels to lift hips off the ground.
- 4
Form a straight line from head to heels, engaging core, glutes, and hamstrings.
- 5
Keep neck neutral or look towards the ceiling.
- 6
Hold the position for the desired duration, breathing steadily.
- 7
Slowly lower hips back to the starting position.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Reverse Plank isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Reverse Hyperextension
Hamstrings, Glutes • Bench
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Power Stairs
Hamstrings, Glutes, Quadriceps • Other
Single-Arm Kettlebell Swing
Hamstrings, Glutes • Kettlebells
Romanian Deadlift
Hamstrings, Glutes • Barbell
Arch Body Rock
Lower Back, Glutes • Other
Frequently Asked Questions
What muscles does the Reverse Plank work?
The Reverse Plank primarily works your glutes and hamstrings. Secondary muscles include the lower back, shoulders and abdominals.
What equipment do I need for the Reverse Plank?
The Reverse Plank needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Reverse Plank suitable for beginners?
The Reverse Plank is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Reverse Plank should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Reverse Plank every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes and hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.