How to Do a Reverse Plank: A Hinge Health Guide
Learn how to do a reverse plank to improve full body strength, plus modifications to make this exercise easier or harder.
Table of Contents
Familiar with the reverse plank? If not yet, you should be. The reverse plank is a simple bodyweight exercise that engages and strengthens multiple muscle groups, including the core, lower back, glutes, and hamstrings. Whether you're looking to build strength, reduce muscle and joint pain, improve core stabilization, or improve your balance and coordination, the reverse plank is a versatile exercise that makes for a great addition to any movement routine.
Read on to learn more about the benefits of the reverse plank and how to do it, plus ways to make it easier or harder.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
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What Is a Reverse Plank?
A reverse plank is a bodyweight exercise that targets several key muscle groups, including the core, lower back, glutes, and hamstrings. In a standard plank you lie face down and lift your body off the ground from your forearms and toes. In a reverse plank, you start on your back and lift your body off the ground from your forearms and heels. Both help build strength through your entire body, but a reverse plank adds an even greater challenge for your shoulders and back.
What Muscles Does Reverse Plank Work?
Reverse planks target several key muscle groups on the backside of your body. Here are the main muscles worked.
Glutes, including the gluteus maximus, medius, and minimus. These muscles work so you can lift and hold your hips up during the reverse plank. Engaging your glutes promotes lower body strength and helps prevent joint pain and injuries.
Hamstrings. Located at the back of your thighs, the hamstrings work alongside the glutes to support your hips and stabilize your body during the hold.
Lower back. Also known as the erector spinae, this group of muscles supports your spine during the lift, helping to keep your back straight and stable throughout the exercise.
Core, including the rectus abdominis and obliques – and even the deep neck muscles. While the reverse plank primarily targets muscles on the back of your body, it also requires total core engagement (muscles that encircle your entire trunk) to maintain stability and alignment. Core strength is very important for balance.
Shoulders (deltoids). The deltoids help stabilize your shoulders when you lift your body off the ground during the reverse plank.
Benefits of Reverse Plank
The reverse plank is a powerful exercise that offers a range of benefits for overall health and fitness:
Reduce muscle and joint pain. Reverse planks primarily target the muscles along the backside of your body, including the glutes, hamstrings, lower back, and shoulders. Strengthening these muscles plays a very important role in reducing — and preventing — muscle and joint pain, particularly in the back, hips, knees, and shoulders.
Core stabilization. Reverse planks engage your entire core, helping to strengthen the muscles around your trunk and pelvis. A strong core is crucial for maintaining stability and balance in pretty much everything you do. (Any time you reach overhead to grab something, squat down to pick up a laundry basket, or even shift your weight from one leg to the other, you’re using your core.)
Reduce discomfort while sitting. There’s no such thing as perfect posture, but strengthening your back and core muscles can make certain activities more comfortable, like sitting at a desk or in a car for long periods of time.
Improve balance and coordination. Holding the reverse plank position requires balance and coordination. Every time you do a reverse plank, you’re preparing your body to be able to do everyday activities — like climbing stairs or walking on uneven terrain — with greater ease.
An added bonus: Reverse planks are an easy movement snack to add to your day. Since they don’t require any equipment, you can do reverse planks anytime, anywhere.
Reverse Plank: Exercises and Modifications
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
To do a reverse plank:
Lie on your back and prop yourself up on your forearms.
Press into your heels and forearms to lift your hips, so your body is in a straight line from your ankles to your shoulders.
Lift your gaze slightly to keep your neck comfortable.
Don’t forget to breathe.
As you do each rep, you might feel almost every part of your body working.
Everyone is different, which is why you may need to modify this exercise to meet your needs.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Reverse Plank Modifications
Want expert care? Check if you're covered for our free program →To make a reverse plank easier:
Sit on the floor with your knees bent, your feet on the mat in front of you, and your hands resting on the mat behind you with your fingertips pointing toward your butt.
Lift your hips into a reverse tabletop position.
To make a reverse plank harder:
Do a reverse plank and lift one leg off the ground.
Lower your leg down, then lift your other leg off the ground.
How Hinge Health Can Help You
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Maeo, S., Takahashi, T., Takai, Y., & Kanehisa, H. (2013). Trunk Muscle Activities During Abdominal Bracing: Comparison Among Muscles and Exercises. Journal of Sports Science & Medicine, 12(3), 467–474.
Smrcina, Z., Woelfel, S., & Burcal, C. (2022). A Systematic Review of the Effectiveness of Core Stability Exercises in Patients with Non-Specific Low Back Pain. International Journal of Sports Physical Therapy, 17(5). doi:10.26603/001c.37251
Physiopedia. (2013). Gluteus Maximus. Physiopedia. Retrieved from https://www.physio-pedia.com/Gluteus_Maximus
Prudden, G. (2023). Hamstrings. Physiopedia. Retrieved from https://www.physio-pedia.com/Hamstrings