The reverse plank strengthens the glutes, hamstrings, lower back, shoulders, and core muscles. It focuses on improving posterior chain strength, hip stability, and overall body balance while also engaging the arms, chest, and core for stabilization.

Setup and Positioning:

1. Starting Position:

• Sit on the floor with your legs extended straight out in front of you. Your body should form a long, straight line from your head to your toes once you get into position.
• Place your hands directly under your shoulders with your fingers pointing toward your feet or slightly out to the sides. Your hands should be flat on the floor, and your arms should be straight, but not locked.
• Keep your feet together, with toes pointing upward toward the ceiling.

Execution:

1. Lift Your Hips:

• Engage your core by pulling your belly button toward your spine. This stabilizes your torso and prevents your lower back from sagging.
• Press through your hands and heels to lift your hips off the floor. Your body should form a straight line from your shoulders to your heels as you lift. Focus on engaging your glutes, hamstrings, and lower back to keep your hips elevated.
• Keep your chin slightly tucked and your gaze directed up toward the ceiling or straight ahead, depending on what feels most comfortable for your neck. Avoid letting your head drop backward.

2. Hold the Position:

• Once you are in the reverse plank position, focus on keeping your hips high, maintaining a straight line from your shoulders to your feet. Avoid letting your hips sag or lifting them too high.
• Actively squeeze your glutes, hamstrings, and core throughout the hold. Keep your shoulder blades retracted and your chest open to engage the upper body.
• Keep your arms and legs straight without locking your elbows or knees. Maintain stability by pressing through your heels and palms equally.

3. Breathing:

• Breathe steadily throughout the exercise. Inhale deeply through your nose and exhale through your mouth while maintaining core engagement.

4. Lowering:

• After holding the position for the desired amount of time, lower your hips back down to the floor in a controlled manner, maintaining core tension until your hips touch the ground.

5. Repeat:

• Rest briefly, then repeat the exercise for the desired number of repetitions or hold time.

Muscles Worked:

Primary Muscles:

• Gluteus Maximus: The largest muscle in the buttocks, responsible for hip extension and stability during the reverse plank.
• Hamstrings: These muscles, located on the back of the thighs, are engaged to hold the hips up and stabilize the body during the movement.
• Lower Back (Erector Spinae): The lower back muscles help stabilize the spine and keep the body in a straight line during the reverse plank.

Secondary Muscles:

• Core (Abs, Transverse Abdominis): Engaged throughout the exercise to stabilize the torso and prevent the lower back from sagging.
• Shoulders (Deltoids): The shoulders provide support and stabilization, helping to keep the upper body aligned.
• Triceps: The muscles at the back of the arms are engaged to help stabilize the arms and maintain proper positioning.
• Chest (Pectoralis Major): The chest muscles work to stabilize the upper body during the hold.

Detailed Form Tips:

1. Engage the Core:

   • Keep your core engaged throughout the entire movement to maintain a straight line from your shoulders to your feet. A weak or inactive core can lead to hip sagging or lower back strain.

2. Keep Hips High:

   • The key to an effective reverse plank is maintaining a straight line from your shoulders to your heels. Avoid letting your hips drop or sag toward the floor. Focus on squeezing your glutes and hamstrings to keep your hips lifted.

3. Arm and Shoulder Position:

   • Your arms should remain straight but not locked. Keep your shoulders pulled down and away from your ears to avoid shrugging, which could lead to shoulder strain. Retract your shoulder blades and open your chest to engage your upper body.

4. Foot Placement:

   • Keep your feet together with your toes pointed upward. This helps engage your leg muscles more effectively and maintains proper body alignment.

5. Breathing:

   • Breathe steadily throughout the exercise, maintaining a rhythm of slow, deep breaths. Holding your breath can cause unnecessary tension and reduce stability.

Common Mistakes to Avoid:

1. Sagging Hips:

   • One of the most common mistakes in the reverse plank is allowing the hips to sag toward the ground. This reduces the effectiveness of the exercise and can strain the lower back. Keep your hips lifted by squeezing your glutes and hamstrings.

2. Overextending the Lower Back:

   • Avoid arching or hyperextending your lower back by keeping your core engaged and maintaining a straight line from your shoulders to your feet.

3. Shrugging Shoulders:

   • Letting your shoulders rise toward your ears creates tension and reduces stability. Keep your shoulder blades pulled back and down to engage the upper body properly.

4. Locked Elbows:

   • Locking your elbows puts unnecessary stress on the joints. Keep a slight bend in your elbows to maintain stability and protect your joints.

5. Head Dropping Back:

   • Allowing your head to drop back can cause neck strain. Keep your head in a neutral position, with your gaze either up toward the ceiling or forward, depending on what feels comfortable for your neck.

Progressions and Variations:

1. Single-Leg Reverse Plank:

   • For an increased challenge, perform the reverse plank with one leg raised. Keep one leg lifted and straight while holding the plank position. This variation increases the demand on your core, glutes, and hamstrings.

2. Reverse Plank with Knee Tucks:

   • While holding the reverse plank, alternate bringing one knee toward your chest. This adds an extra element of core engagement and hip mobility.

3. Weighted Reverse Plank:

   • Place a weight plate or light dumbbell on your hips to add resistance to the reverse plank. This increases the load on your posterior chain and core, making the exercise more challenging.

4. Reverse Tabletop:

   • For beginners or those with less flexibility, perform a reverse tabletop, where your knees are bent at 90 degrees instead of keeping your legs straight. This version reduces the intensity while still engaging the glutes, hamstrings, and core.

5. Reverse Plank to Pike:

   • Start in a reverse plank position, then lift your hips into a pike position, creating a V-shape with your body. This dynamic movement increases core engagement and adds a mobility element to the exercise.

Sets, Reps, and Rest Periods:

• For Strength and Endurance: Hold the reverse plank for 3 sets of 20-30 seconds.
• For Advanced Strength: Progress to 3 sets of 45-60 seconds or add a variation like the single-leg reverse plank.
• Rest Periods: Rest for 30-60 seconds between sets, depending on your fitness level.

Benefits of the Reverse Plank:

1. Strengthens Posterior Chain: The reverse plank effectively targets the glutes, hamstrings, and lower back, which are often underdeveloped compared to the muscles on the front side of the body.
2. Improves Core Stability: This exercise challenges the core muscles, particularly the transverse abdominis, improving overall core stability and endurance.
3. Enhances Posture: By strengthening the posterior chain and core, the reverse plank helps improve posture and reduce the risk of lower back pain or injury.
4. Increases Flexibility and Mobility: The reverse plank helps to stretch the chest and hip flexors, counteracting tightness caused by prolonged sitting or poor posture.