Reverse Plank
Trains the abdominals. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app times the hold, times your rest and remembers every set.
In the programs
None of our programs use the Reverse Plank
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a abdominals exercise that is, there are 9 on the Abdominals page.
Muscles worked
What Reverse Plank trains
Technique
How to do the Reverse Plank
- Sit on the floor with your legs extended in front of you and your hands placed on the floor slightly behind your hips, fingers pointing towards your feet.
- Press through your palms and heels to lift your hips off the floor until your body forms a straight line from your head to your heels.
- Hold this position, keeping your core and glutes engaged and your gaze towards the ceiling.
- Lower your hips back to the floor with control after holding for the desired duration.
Form cues
Getting it right
- Keep your hips lifted throughout the hold; do not let them sag towards the floor.
- Breathe steadily throughout the hold rather than holding your breath.
- Keep your shoulders down and away from your ears, pressing firmly through your palms.
- Squeeze your glutes to help maintain the straight body line.
Substitutes
Swap Reverse Plank for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Reverse Plank for you
Durata times the hold, times your rest and puts last session's time in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.