Reverse Plank
The reverse plank is a face-up hold on your hands and heels with straight legs and the hips lifted so your body forms one straight line. It works the glutes, hamstrings and back muscles, along with the backs of the shoulders.
Also called: Reverse Planks, Back Plank, Upward Plank, Purvottanasana · Equipment: bodyweight · Pattern: isolation
Step by step
- Sit on the floor with your legs straight in front of you and your palms on the floor behind your hips, fingers pointing towards your feet.
- Press through your hands and heels and lift your hips.
- Push your hips up until your body forms one straight line from shoulders to heels.
- Keep your head in line with your body, neither dropped back nor looking at your feet.
- Keep your legs straight and your toes pointing away, and breathe steadily for the hold.
- Sit back down under control at the end of the hold.
- Push your hips to the ceiling
- One line, shoulders to heels
- Legs straight, toes pointed
- Head neutral
- Breathe steadily
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Gluteus maximus | Prime mover | D |
| Hamstrings | Prime mover | D |
| Erector spinae | Secondary | D |
| Triceps brachii | Stabiliser | D |
| Posterior deltoid: posterior | Stabiliser | D |
| Rhomboids | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Hips sagging
Fix: Push your hips up as high as you can and keep them there.
Head dropped back
Fix: Keep your head in line with your body, eyes towards the ceiling.
Bent knees
Fix: Keep your legs straight and press through your heels.
Shoulders shrugging
Fix: Press the floor away and lift your chest.
What the research says
General fitnessEndurance
- Hold time — Move prescribes holds of 10–60 seconds and uses a 30-second hold as a Phase One graduation test. There is no research on the best hold time for the reverse plank.
- Isometric training — Research reviews find isometric training builds strength that is specific to the position trained, with less fatigue than dynamic work.
- Load — Research finds light loads favour muscular endurance, which is the quality a bodyweight hold mainly trains.
Log the reverse plank in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.