Reverse Plank
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Sit on the floor with the legs straight and the hands on the floor just behind the hips, fingers pointing toward the feet.
- Press through the hands and heels to lift the hips until the body forms a straight line from shoulders to heels.
- Squeeze the glutes and open the chest, pulling the shoulders back and down away from the ears.
- Hold for the prescribed time, then lower the hips to the floor.
FORM TIPS
- The hips are the exercise. When they start to sag, end the set.
- Keep the elbows straight without forcing them into a hard lock.
TARGET MUSCLES
Primary
- Glutes
- Hamstrings
Secondary
- Lower Back
- Shoulders
- Triceps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.