How long should I hold a reverse plank?

Start with 15 to 20 second holds and build toward 45 to 60 seconds. Multiple shorter sets with good form are more productive than a single long hold with sagging hips.

What is the difference between a reverse plank and a standard plank?

A standard Plank is performed face-down and primarily loads the anterior core, hip flexors, and shoulders in flexion. The reverse plank is face-up and emphasizes the posterior chain, including the glutes, erector spinae, and shoulders in extension.

Can I do a reverse plank if my wrists hurt?

Try turning your fingers slightly outward to reduce wrist extension, or perform the hold on your fists or on parallettes. If pain persists, the bent-knee tabletop variation places less load on the wrists.

Is the reverse plank good for posture?

Yes. It strengthens the posterior chain and opens the chest and hip flexors, which directly counteracts the rounded-shoulder, flexed-hip posture common from prolonged sitting.

Reverse Plank

What Is the Reverse Plank?

Reverse Plank is an isometric exercise that primarily targets the core and also engages the glutes, shoulders, and triceps. It is a beginner-level movement performed face-up with the body supported on the hands and heels, forming a straight line from head to ankles.

Unlike a standard Plank, which emphasizes the anterior core, the reverse plank places significant demand on the posterior chain, including the erector spinae, glutes, and hamstrings. The shoulders and triceps work to stabilize the upper body, and the wrists bear a meaningful portion of bodyweight. This makes it a useful complement to front-loaded plank variations for balanced core development.

The reverse plank is particularly beneficial for individuals who spend long periods sitting, as it opens the chest and hip flexors while strengthening the muscles that counteract a hunched posture. It also builds shoulder extension strength and wrist stability, which carry over to gymnastics-based movements and pressing exercises.

Progressions include elevating the feet, adding a single-leg hold, or transitioning to a reverse plank march. Those who find the full version too demanding can start with a tabletop position (knees bent at 90 degrees) to shorten the lever arm and reduce the load on the shoulders.

Maintaining a strong glute squeeze throughout the hold is the simplest cue to prevent the hips from sagging. Thinking about pressing the floor away through the palms while driving the hips toward the ceiling helps sustain the correct body position.

Muscles Worked

MuscleActivation

Erector Spinae: Primary
Gluteus Maximus: Primary
Rectus Abdominis: High
Biceps Femoris: Medium
Deltoid: Medium
Triceps Brachii (Long Head): Medium
External Oblique: Low
Gastrocnemius (Medial Head): Low
Rectus Femoris: Low

Instructions

Sit on the floor with your legs extended straight in front of you and your hands placed on the ground slightly behind your hips, fingers pointing toward your feet.
Press through your palms and squeeze your glutes to lift your hips off the ground.
Raise your hips until your body forms a straight line from your shoulders to your ankles.
Keep your head in a neutral position, looking up toward the ceiling or slightly forward.
Engage your core and maintain a strong glute contraction to prevent your hips from dropping.
Hold the position for the prescribed duration while breathing steadily.
Lower your hips back to the floor in a controlled manner to end the set.

Common Mistakes

Hips sagging toward the floor
Failing to maintain a strong glute contraction allows the hips to drop, reducing core engagement and placing strain on the lower back.
Locking the elbows aggressively
Hyperextending the elbows shifts load away from the muscles and onto the joint capsule, increasing the risk of elbow discomfort.
Holding the breath
Forgetting to breathe during the isometric hold causes unnecessary blood pressure spikes and reduces endurance in the position.
Craning the neck backward
Dropping the head too far back compresses the cervical spine; keep the neck in a neutral or slightly tucked position.
Placing hands too far behind the body
Positioning the hands too far back increases shoulder extension demands beyond a comfortable range and can irritate the anterior shoulder.

Injuries

Reverse Plank is a low risk exercise when performed with proper technique. The bodyweight-only nature of the movement limits the absolute load, but the position does place specific demands on the wrists and shoulders that deserve attention.

The wrists bear weight in an extended position, which can be uncomfortable for individuals with limited wrist mobility or existing wrist issues. Turning the fingers slightly outward or using parallettes can alleviate this. The shoulders are held in extension under load, so anyone with anterior shoulder instability or impingement should approach cautiously and reduce hold times.

If you find the full position too taxing, a bent-knee reverse plank (tabletop hold) significantly reduces demand on the shoulders and wrists while still training the posterior chain. Progressing to the full version should happen gradually as shoulder and wrist tolerance improves.

Discontinue the exercise if you feel sharp wrist pain, numbness or tingling in the hands, or a pinching sensation in the front of the shoulders. Mild muscular fatigue in the glutes, triceps, and core is normal and expected.

Overview

Primary Focus: Core
Equipment: Body weight
Modality: Strength
Difficulty: Beginner

Alternative Exercises

Other Names for the Reverse Plank

The Reverse Plank is also known as:

Upward Plank Pose
Purvottanasana

Frequently Asked Questions

Q: How long should I hold a reverse plank?: Start with 15 to 20 second holds and build toward 45 to 60 seconds. Multiple shorter sets with good form are more productive than a single long hold with sagging hips.
Q: What is the difference between a reverse plank and a standard plank?: A standard Plank is performed face-down and primarily loads the anterior core, hip flexors, and shoulders in flexion. The reverse plank is face-up and emphasizes the posterior chain, including the glutes, erector spinae, and shoulders in extension.
Q: Can I do a reverse plank if my wrists hurt?: Try turning your fingers slightly outward to reduce wrist extension, or perform the hold on your fists or on parallettes. If pain persists, the bent-knee tabletop variation places less load on the wrists.
Q: Is the reverse plank good for posture?: Yes. It strengthens the posterior chain and opens the chest and hip flexors, which directly counteracts the rounded-shoulder, flexed-hip posture common from prolonged sitting.