Demo & instructions
Reverse Plank
Also known as: Back Plank, Supine Plank, Face-Up Plank
Instructions
A plank turned face up: hands behind you, heels on the floor, and the hips lifted until the body is a straight line. It works the whole back of the body and opens the front of the shoulders.
- Movement
- Hip extension
- Type
- Compound
- Level
- Beginner
- Typical range
- 15–60 sec
Setup
- 1Sit with the legs straight and the hands flat on the floor behind you, fingers pointing toward the feet.
- 2Pull the shoulders back and down.
Execution
- 1Press through the hands and heels to lift the hips until the body is straight from shoulders to ankles.
- 2Squeeze the glutes and keep the head in line with the spine.
- 3Hold for the target time, then lower the hips with control.
Breathing
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
