Reverse Plank
🛡️ Deep Core & Stability · updated September 2026
⏱ 15–30 sec🔁 3 holds📶 intermediate🌿 low-impact
Targets: the posterior chain, glutes and deep core — and it opens the hips desk workers keep shortened
How to do it
- 1Sit with legs extended, hands on the floor slightly behind your hips, fingers pointing toward your feet.
- 2Press through palms and heels and lift your hips until your body forms a straight line from shoulders to ankles.
- 3Squeeze the glutes, keep the chest open, and let the head follow the spine.
- 4Hold, breathe, lower with control.
Form tips
- • Push the floor away — active shoulders, no sagging into the wrists.
- • The straight line is the exercise: hips neither piked up nor sagging.
- • Sensitive wrists? Make fists or drop to forearms (reverse table-top).
Common mistakes
- • Letting the hips droop into a banana shape.
- • Throwing the head back; keep the neck long and relaxed.
- • Bending the knees without noticing — it quietly removes the work.
