How to do Reverse plank

Reverse plank works the Back, glutes, hamstrings, shoulders with no equipment. Key cue: “Sit with hands behind you, lift your hips into a straight line”

BackGlutesArms & shouldersMediumNo equipmentQuiet

Steps

Sit with your legs straight in front of you and your hands on the floor behind you
Point your fingers toward your hips and lift your hips
Hold a straight line from shoulders to heels

How many: Hold 20–40 sec

Muscles worked

Back, glutes, hamstrings, shoulders

Common mistakes

Hips sagging
Dropping your head back too far

Easier or harder

Easier	Tabletop: do it with your knees bent
Harder	Lift one leg

Build a back routine with a timer

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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.