Strength Training · Calisthenics · Yoga
Reverse Plank Pose
Reverse Plank Pose is a face-up hold supported on your hands and heels. It builds strength and endurance through the back of your body while opening the front of your shoulders.
- Intermediate
- Low injury risk
- Rest 45 sec
How to do it
- Sit with your legs extended in front of you, feet hip-width apart.
- Place your palms just behind your hips, fingers pointing toward your feet or slightly outward.
- Straighten your arms.
- Lift your hips by pressing through your hands and heels.
- Hold your body in a straight line from shoulders to heels.
- Lower your hips slowly to the floor.
Form cues
- Keep your neck in line.
- Breathe steadily throughout the hold.
- Press through your whole palm.
- Squeeze your glutes.
Common mistakes
- Collapsing into the shouldersPush the floor away so your chest stays lifted rather than sinking between your arms.
- Arching the lower backDraw your lower ribs toward your pelvis instead of lifting higher by bending your lower back.
- Hips sagging with fatigueUse shorter holds that you can maintain without losing body alignment.
Safety
Supporting your weight with your hands behind you can strain your wrists or the front of your shoulders if you force the position. Slipping hands or feet can cause a sudden drop.
- Use a firm, nonslip surface.
- Test the hand position with your hips on the floor before bearing full weight.
- Stop if you feel sharp pain, pinching, or numbness.
If you have wrist or shoulder pain, ask a physiotherapist about a suitable alternative before attempting the full hold.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 10–20 seconds
- Rest
- 45 sec
Build hold duration gradually before aiming for longer sets.