Reverse Plank
- Pro
- Intermediate
- Home
- Pilates
The reverse plank is a bodyweight hold performed facing up rather than down, pressing through the hands to keep the body rigid. It loads the glutes, lower back and abs together as a static hold, not a moving exercise. Intermediate exercisers use it at home or in Pilates, held for time as a main hold or a finisher.
- Muscles
- Glutes, Lower back, Abs
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Sit with your legs extended and hands behind your hips.
- Press down and lift your hips toward the ceiling.
- Form one straight line from heels to shoulders.
- Hold, chest open, breathing steadily.
Form cues
- Turn your fingers toward your feet for stability.
- Press your heels down to lift your hips higher.
- Keep your gaze up and your neck relaxed.
Common mistakes
- Wrists bend too far under the load. Turn your fingers out slightly to change the angle.
- Hips sag down instead of lifting fully. Press down and drive your hips higher.
- Shoulders hike up near the ears. Draw your shoulder blades down your back.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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