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Glutes · Bodyweight

Reverse Plank

A compound movement that trains your glutes, done using just your bodyweight. Your hamstrings, lower back and shoulders help out.

EquipmentBodyweight
TypeCompound
Push or pullStatic
LevelIntermediate

Muscles you'll work

Reverse Plank muscles worked, front viewReverse Plank muscles worked, back view
GlutesPrimaryHamstrings · Lower Back · Shoulders · AbsSecondary

How to do it

  1. Sit on the floor with your legs extended straight out in front of you. Place your hands on the floor behind your hips with your fingers pointing towards your feet.
  2. Engage your core and glutes. Press through your heels and hands to lift your hips off the floor until your body forms a straight line from your head to your heels.
  3. Keep your neck neutral, looking up towards the ceiling. Your shoulders should be directly over your wrists.
  4. Hold this position, maintaining a tight core and elevated hips. Ensure your hips don't sag.
  5. Lower your body slowly back to the starting position.

More glute exercises

Butt Lift (Bridge)Flutter KicksGlute KickbackJumping Lunge
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