How long should I hold a TRX Reverse Plank?

Start with holds of 20 to 30 seconds and rest between sets. Add time only while your hips stay level and your lower back feels comfortable.

How is it different from a regular Reverse Plank?

The heels sit in the suspension cradles instead of on the floor, so the feet can move and the hold is less stable. This asks more of the glutes, hamstrings and trunk, so try the Reverse Plank first if you are new to the position.

Where should I feel it?

Mostly in the glutes, the back of the thighs and the lower back, with the shoulders working to keep you stable. Feeling it mainly in the lower back usually means the hips have dropped or the glutes are not squeezing.

How can I make it easier or harder?

Easier: do the TRX Glute Bridge or hold the floor version. Harder: hold longer with the same clean line, or move to the TRX Body Saw.

TRX Reverse Plank

What Is the TRX Reverse Plank?

TRX Reverse Plank is a compound exercise that primarily targets the glutes and the muscles along the back of the trunk, and it also engages the hamstrings, abs and shoulders. It is an intermediate-level movement. You lie face up with your heels in the suspension cradles and your forearms on the floor, then lift your hips into a straight line from shoulders to heels and hold.

The cradles are what set it apart from the floor version. With the feet off the ground and free to swing, the glutes, hamstrings and lower back must hold the hips up while the trunk muscles keep the body from wobbling side to side. That makes it a harder, more demanding hold than the Reverse Plank, where the heels rest on the floor.

Because the work is done on the back of the body, it pairs well with front-facing holds such as the TRX Plank and the Plank. It is a good way to train the glutes and spinal extensors to hold a position, and it carries over to bridging and hip extension work such as the TRX Glute Bridge.

It suits people who can already hold a floor reverse plank with the hips level for about 30 seconds. If it is too hard, build up with the Glute Bridge or the TRX Glute Bridge, which keep more of the body supported. Once it feels steady, you can move toward harder core work such as the TRX Body Saw.

Muscles Worked

MuscleActivation

Erector Spinae: Primary
Gluteus Maximus: Primary
Biceps Femoris: High
Rectus Abdominis: High
Semimembranosus: High
Semitendinosus: High
Deltoid: Medium
External Oblique: Medium
Latissimus Dorsi: Low
Triceps Brachii (Long Head): Low

Instructions

Set the suspension trainer so the cradles hang low enough to reach while sitting on the floor, and make sure both straps are the same length.
Sit on the floor facing the anchor point, with your legs straight toward it, and place both heels in the cradles.
Lie back and place your forearms flat on the floor with your elbows under your shoulders.
Press your forearms down, squeeze your glutes and lift your hips off the floor.
Raise the hips until your shoulders, hips and heels form one straight line, with your legs straight and your head in line with your spine.
Keep your ribs down and press both heels evenly into the cradles so the straps do not sway.
Hold the position, breathing steadily.
Lower your hips to the floor under control, then slide your heels out of the cradles.

Common Mistakes

Sagging hips
Letting the hips drop below the line from shoulders to heels shifts the work onto the lower back and takes it off the glutes.
Piking the hips
Pushing the hips higher than the shoulders and heels shortens the lever and makes the hold much easier.
Shrugging the shoulders
Letting the shoulders creep up toward the ears loads the neck and shoulder joints, so press the forearms down and keep the shoulders away from the ears.
Dropping the head back
Tipping the head back toward the floor strains the neck, so keep the chin slightly tucked and the head in line with the spine.
Letting the straps sway
Allowing the feet to swing from side to side means the legs and trunk are not braced, so keep both heels pressed evenly into the cradles.

Injuries

TRX Reverse Plank is a low risk exercise when performed with proper technique. It is an isometric hold with no external load, but the unstable cradles make the lower back and shoulders work harder than they do on the floor.

The most common strain points are the lower back, when the hips sag or the back over-arches, and the shoulders, which take weight through the forearms with the arms behind the torso. The neck can also tire if the head drops back. Keep the glutes squeezed, the ribs down and the head in line with the spine, and lower to the floor as soon as the hips start to drop.

If you cannot hold a straight line, start with the Reverse Plank or the Glute Bridge before returning to the straps. Begin with holds of 20 to 30 seconds and add time only while your form stays clean.

Stop if you feel sharp pain in the lower back, shoulders or neck, or numbness in the hands. Anyone with a current shoulder or back injury should check with a clinician before using it.

Overview

Primary Focus: Core and glutes
Equipment: Suspension trainer and body weight
Modality: Strength
Difficulty: Intermediate

Alternative Exercises

Frequently Asked Questions

Q: How long should I hold a TRX Reverse Plank?: Start with holds of 20 to 30 seconds and rest between sets. Add time only while your hips stay level and your lower back feels comfortable.
Q: How is it different from a regular Reverse Plank?: The heels sit in the suspension cradles instead of on the floor, so the feet can move and the hold is less stable. This asks more of the glutes, hamstrings and trunk, so try the Reverse Plank first if you are new to the position.
Q: Where should I feel it?: Mostly in the glutes, the back of the thighs and the lower back, with the shoulders working to keep you stable. Feeling it mainly in the lower back usually means the hips have dropped or the glutes are not squeezing.
Q: How can I make it easier or harder?: Easier: do the TRX Glute Bridge or hold the floor version. Harder: hold longer with the same clean line, or move to the TRX Body Saw.