Reverse plank

Muscles worked: Abs
Abs
🔧 no equipment ⏱ sec Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Begin seated with your legs straight and toes flexed upward. Position your hands flat on the floor, palms down, then extend your arms outwards. Squeeze your glutes and lift your hips to create a straight line from your head to your heels, maintaining a plank.

Muscles Worked

Rectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Secondary: Posterior Delt, Side Delt, Triceps, Gluteus Maximus, Biceps Femoris

Tips

Ensure your spine remains level by aligning your shoulders, hips, and knees. Pause and rest if your hips sag during the exercise. Extend your arms fully to reduce strain.

Similar exercises

Reverse elbow plank Back, Glutes, Abs · 🔧 no equipment 2/10 Plank Abs, Back, Glutes · 🔧 no equipment 2/10 Side plank Abs · 🔧 no equipment 3/10 Hand plank Abs · 🔧 no equipment 2/10 Weighted plank Abs · 🔧 plate 3/10 Wall plank Abs · 🔧 no equipment 2/10 TRX plank Abs, Back, Shoulders · 🔧 TRX 3/10 Dumbbell side plank Abs, Glutes, Shoulders · 🔧 Dumbbells 4/10
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