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Upper Legs · Body Weight
Reverse Plank
Reverse Plank is an intermediate compound strength exercise that works the glutes (upper legs), with the hamstrings, shoulders and triceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes
- Lower Back
Secondary muscles
- Hamstrings
- Shoulders
- Triceps
How to do Reverse Plank
- Sit on the floor with your legs straight and hands behind your hips, fingers pointing toward your feet.
- Press through your hands and heels to lift your hips until your body forms a straight line.
- Squeeze your glutes and keep your chest open.
- Hold the position for the set time, then lower with control.
Form tips
- Don't let your hips drop.
- Keep your neck in line with your body; look up rather than letting your head hang back.
Reverse Plank alternatives
More glutes exercises
Reverse Plank FAQ
What muscles does Reverse Plank work?
Reverse Plank mainly works the glutes in the upper legs. The hamstrings, shoulders and triceps work as secondary muscles.
What equipment do you need for Reverse Plank?
None. Reverse Plank is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Reverse Plank should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Reverse Plank good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Reverse Plank burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Reverse Plank?
Other exercises for the glutes include Resistance Band Side Plank Glute Raise, Resistance Band Reverse Hyper With Stability Ball on Flat Bench, Resistance Band Glute Bridge and Resistance Band Glute Bridge_Version2.
For developers
Use Reverse Plank in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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