TRX Atomic Reverse Plank

Glutes, Hamstrings, Lower Back, AbsTRX Suspension Trainer

A reverse plank variation with feet suspended in TRX straps. Directly targets the glutes, hamstrings, and lower abs.

How to do it

1Lie on your back, lock your heels into the TRX straps, and press into the floor with straight arms behind you.

2Drive your hips up to create a straight line from shoulders to heels.

3Pull your knees toward your chest using your abs and hip flexors.

4Extend your legs smoothly back out into a rigid reverse plank.

5Keep your hips high throughout the entire set.

Common mistakes

Letting your hips sag during the tuck, reducing glute activation.

Hyperextending your lower back to keep your hips up.

Shrugging your shoulders and putting tension in your neck.

Breathing

Exhale as you pull your knees in; inhale as you extend your legs.

Make it harder or easier

To make it easier, hold a static reverse plank without the tuck.

To make it harder, pull your knees in alternately 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.