Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • Cellucor C4 Original Pre-Workout: Science-Based Overview
    • Optimum Nutrition Gold Standard Pre-Workout Review
    • Crazy Nutrition 100% Tri-Protein Review
    • Hilarious video: Woman complaining about gaining weight
    • Labrada Elasti-Joint Review: The First Choice for Joint Health
    • High Calorie Fruits for Weight Gain and Muscle Building
    • 8 Signs Of Protein Deficiency
    • 10 Vegan Pre-Workout Meals For Energy and Motivation
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Forums
    Login
    Bodybuilding Wizard
    You are at:Home»Exercises»Core exercises»Reverse Plank: Exercise Guide & Tips
    reverse planks

    Reverse Plank: Exercise Guide & Tips

    0
    By krunoslav on February 9, 2019 Core exercises
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    Reverse Plank: Flip your plank for an intense core workout

    Why reverse plank? Technically this is a modified version of a back bridge. The reverse plank exercise works in much the same way as the plank exercise, except that it is the other way around. This hold shifts the brunt of the resistance from primarily the anterior muscles, to mostly the posterior.

    Reverse plank stretches the entire front side of your body as it strengthens the entire back side. You’ll release the muscles of your chest and belly, as well as your hip flexors and ankles, in a full reverse plank. These areas can grow excessively tight on runners, for example. Meanwhile, your back muscles and hamstrings will have to work to hold you up.

    How to do the reverse plank exercise?

    In order to perform this somehow forgotten core exercise efficiently and safely follow these steps:

    1. To approach the reverse plank, sit on the floor with your legs extended and your heels pressing down.
    2. From there, place your hands at your sides, palms down and arms straight.
    3. Push down with your hands as you lift your hips up.
    4. Ultimately, we’d like to have a straight line from the shoulder to the hip to the heel, just like the classic forearm plank. However, this time we are facing the sky not the ground and our main stabilizers switch from the abdominals to the lower back and glutes.
    5. Keep this posture until the desired amount of lime passes.
    reverse plank core exercise
    reverse plank exercise

    Key performance points for reverse plank

    Here are some helpful hints (key elements to consider) on how to perform the reverse plank exercise safely and effectively.

    1. Sit down on the floor with your legs straight out in front of you and your hands placed directly underneath your shoulders with your fingertips facing your butt.
    2. Press into your palms and feet, and lift your hips up so that your body creates a straight line from your shoulders to your feet. Push into your big toes, and keep your inner thighs active and engaged to help maintain the hold.
    3. Let your head fall back slightly, and look straight up. Or choose another position for your neck and head that is relaxing.

    Common mistakes

    Major mistakes include:

    • sagging hips;
    • wrists not in line with shoulders;
    • bent elbows;

    Muscles Engaged in Reverse Plank

    When you perform any plank exercise, you work all of the muscles that make up your core and gain all of the benefits that come with building strong core.

    Along with that, this plank version strengthens the gluteus, hamstrings, lower back, wrists, and inner thighs while stretching the chest and shoulders.

    Exercise Variations

    Reverse table pose

    Bending the knees to 90 degrees, with feet directly underneath, lessens the workload. This is often called reverse table pose.

    Reverse table pose
    Reverse table pose
    • Sit down on the floor with your knees bent and your hands placed directly underneath your shoulders with your fingertips facing your butt.
    • Press into your palms and feet, and lift your hips up so that your body creates a straight line from your knee to your shoulder in a table position.
    • Let your head fall back slightly, and look straight up.

    Replacement exercises

    Try these other core exercises.

    • Standing cable woodchopper
    • Stability ball hand to feet pass
    • Full plank (straight-arm plank)
    • Chinese reverse plank
    • Swiss-ball rollout
    • Plank with opposite arm and leg lift
    • Hanging toes to bar
    • Ab wheel rollout
    • Side plank
    • Hanging knees to elbows
    • Plank with arm extension
    • Swiss-ball pike
    • Swiss-ball jackknife
    • Hanging windshield wiper
    • Forearm plank
    • Superman & prone cobra

    If you think your core is strong enough, it’s time to discover the three most efficient core exercises you’ll ever try – real core killer exercises.

    Closing thoughts about the reverse planks

    The reverse plank is a worthy addition to your core routine, and is a good stepping stone to the more difficult glute-ham plank. However, reverse planks are often forgotten when it comes to core training. Most people focus on working the muscles they can see on the front side of the body. Therefore, reverse planks should be an important part of your core training routine because they strengthen the posterior chain. The posterior chain is made up of muscles in the back side of your body, including the gluteus, hamstrings, and lower back. These muscles are important in daily life activities, such as jumping, running, sitting down, and standing up. Therefore, it’s easy to conclude that the classic forearm plank (front plank) and reverse plank are of equal importance for building stronger and healthier body.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Kruno, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    Half-Kneeling and Tall-Kneeling Pallof Press

    Chinese Reverse Plank Exercise Guide

    Resistance Band Pallof Press

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 474
    • YouTube 97
    • Instagram
    RECENT POSTS
    7.5
    May 16, 2022

    Cellucor C4 Original Pre-Workout: Science-Based Overview

    8.8
    May 14, 2022

    Optimum Nutrition Gold Standard Pre-Workout Review

    9.0
    May 11, 2022

    Crazy Nutrition 100% Tri-Protein Review

    May 8, 2022

    Hilarious video: Woman complaining about gaining weight

    9.0
    May 7, 2022

    Labrada Elasti-Joint Review: The First Choice for Joint Health

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding at a single website. Bodybuilding Wizard will make your dream body your reality.

    We're social, connect with us:

    Facebook Twitter Instagram Pinterest YouTube
    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Copyright © 2014-2021 BodybuildingWizard. All rights reserved. Powered by WordPress.
    • About
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?