Reverse Plank
Also known as: Reverse Plank Hold, Back Plank
Reverse Plank is a isolation strength exercise using body only that trains the glutes.
StrengthBody OnlyBeginnerIsolationStatic
Primary muscles: Glutes
Secondary muscles: Abdominals, Hamstrings, Shoulders, Triceps
How to do it
- Sit on the floor with legs straight and hands planted just behind your hips, fingers toward your feet.
- Press through your hands and heels to lift your hips until your body forms a straight line from shoulders to heels.
- Squeeze your glutes and keep your neck neutral.
- Hold for the prescribed time, then lower your hips to the floor.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Reverse Plank from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Glutes volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
