Bench Reverse Plank

Glutes, Hamstrings, Lower backBench

This static hold strengthens your glutes, hamstrings, and lower back. Elevating your hands on a bench makes it more accessible than the floor version, helping you build posture and core stability.

How to do it

1Sit on the edge of a bench, place your hands behind you with fingers pointing forward.

2Extend your legs out in front of you, resting your heels on the floor.

3Exhale and drive your hips up, creating a straight line from your shoulders to your heels.

4Hold this position for the target time by squeezing your glutes and hamstrings.

5Smoothly lower your hips back to the bench when finished.

Common mistakes

Letting your hips sag, which unloads the glutes and ruins your alignment.

Shrugging your shoulders up to your ears, straining your neck and traps.

Overarching your lower back, which puts excessive pressure on your spine.

Breathing

Breathe deeply and evenly throughout the hold; do not hold your breath.

Make it harder or easier

To make it easier, bend your knees at a 90-degree angle; to make it harder, lift one leg at a time.

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.