Reverse Plank

An isometric hold with the body facing upward, training the glutes, spinal erectors, and shoulder stability.

How to do it

1. Sit on the floor with your legs extended in front of you.
2. Place your hands behind you with fingers pointing toward your feet.
3. Lift your hips off the floor to form a straight line from head to heels.
4. Squeeze your glutes and brace your core.
5. Hold the position for the desired duration.
6. Lower your hips with control to exit.

Tips

• Don't let your hips sag as the hold progresses.
• Keep your gaze up to maintain a neutral neck.
• Press evenly through your palms to reduce wrist strain.

Muscles

Primary: Erector spinae, Glutes (max)

Secondary: Hamstrings, Rear deltoid, Triceps