Reverse Plank

Muscles worked by the Reverse Plank

Primary

Lower BackErector SpinaeGlutesGluteus Maximus

Secondary

HamstringsHamstring MusclesRear DeltsPosterior DeltoidTricepsTriceps Brachii

Also called: erector spinae, spinal erectors, lower back muscles, back extensors, glute, glutes.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Reverse Plank

1. Sit on the floor with your legs extended in front of you.
2. Place your hands behind you with fingers pointing toward your feet.
3. Lift your hips off the floor to form a straight line from head to heels.
4. Squeeze your glutes and brace your core.
5. Hold the position for the desired duration.
6. Lower your hips with control to exit.

Form tips

• Don't let your hips sag as the hold progresses.
• Keep your gaze up to maintain a neutral neck.
• Press evenly through your palms to reduce wrist strain.

At a glance

Reverse Plank in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Crab Dips
• High Plank
• Plank
• Reverse Plank Dips
• Reverse Tabletop Hip Pulses
• Reverse Tabletop Hold
• Side Plank
• Side Plank Leg Lift Hold

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "reverse-plank",
  "name_en": "Reverse Plank",
  "name_de": "Reverse Plank",
  "name_es": "Plancha Inversa",
  "description_en": "An isometric hold with the body facing upward, training the glutes, spinal erectors, and shoulder stability.",
  "description_de": "Eine statische Halteübung, bei der die Hüfte aus dem rückwärtigen Stütz angehoben wird, um Gesäß und Rückenstrecker zu kräftigen.",
  "description_es": "Una plancha invertida isométrica con el pecho hacia arriba, que fortalece los glúteos y los erectores de la columna.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "core",
  "primary_muscles": [
    "erector_spinae",
    "gluteus_maximus"
  ],
  "secondary_muscles": [
    "hamstrings",
    "posterior_deltoid",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "plank",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Sit on the floor with your legs extended in front of you.",
    "Place your hands behind you with fingers pointing toward your feet.",
    "Lift your hips off the floor to form a straight line from head to heels.",
    "Squeeze your glutes and brace your core.",
    "Hold the position for the desired duration.",
    "Lower your hips with control to exit."
  ],
  "instructions_de": [
    "Setze dich auf den Boden, Beine ausgestreckt.",
    "Platziere die Hände hinter dir, Finger zeigen zu den Füßen.",
    "Hebe die Hüfte vom Boden, bis du eine gerade Linie von Kopf bis Fersen bildest.",
    "Spanne Gesäß und Rumpf an.",
    "Halte die Position für die gewünschte Zeit.",
    "Senke die Hüfte kontrolliert zum Ausstieg."
  ],
  "instructions_es": [
    "Siéntate en el suelo con las piernas extendidas al frente.",
    "Coloca las manos detrás de ti con los dedos apuntando hacia los pies.",
    "Eleva las caderas del suelo para formar una línea recta de la cabeza a los talones.",
    "Aprieta los glúteos y contrae el core.",
    "Mantén la posición durante el tiempo deseado.",
    "Baja las caderas con control para salir."
  ],
  "tips_en": [
    "Don't let your hips sag as the hold progresses.",
    "Keep your gaze up to maintain a neutral neck.",
    "Press evenly through your palms to reduce wrist strain."
  ],
  "tips_de": [
    "Verteile das Gewicht gleichmäßig auf Hände und Fersen.",
    "Lass den Kopf nicht in den Nacken fallen.",
    "Atme gleichmäßig weiter, statt die Luft anzuhalten."
  ],
  "tips_es": [
    "Mantén la cadera alta; si baja, descansa y repite.",
    "No dejes caer la cabeza hacia atrás; alarga el cuello.",
    "Reparte el peso entre talones y manos, con los hombros lejos de las orejas."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/reverse-plank-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "reverse-plank");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.