Reverse Plank

Glutes, hamstrings, core, tricepsBodyweight

Static bodyweight hold facing up, supported on your palms and heels. Strengthens the posterior chain, triceps, and core while improving posture and shoulder stability.

How to do it

1Sit on the floor with legs straight and plant your palms behind you.

2Squeeze your glutes and core, then drive your hips up toward the ceiling.

3Form a straight line from your shoulders all the way to your heels.

4Pull your shoulder blades together and open your chest without sinking into your shoulders.

5Hold this position by keeping your glutes and core fully locked in.

Common mistakes

Letting your hips sag, which turns off the glutes and overloads the lower back.

Shrugging your shoulders toward your ears, creating unwanted neck tension.

Hyperextending your knees, causing discomfort in the joint ligaments.

Breathing

Breathe steadily and deeply without holding your breath throughout the hold.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.