StrengthIntermediateLower backGlutesHamstrings
Movement atlas
Reverse Plank
Planche Inversée
Quick read
- Category
- Strength
- Difficulty
- Intermediate
- Muscles
- Lower back, Glutes
- Equipment
- Bodyweight
Description
Sit with legs extended, hands on the floor behind hips and fingers pointing towards your feet. Press through your hands and heels to lift your hips, forming a straight line from head to heels, engaging glutes and core. Hold the position.
From reference to session
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Instructions
- 1Sit with legs straight and hands on the floor behind the hips, fingers pointing toward the feet or slightly outward.
- 2Press through the palms and heels, squeeze the glutes, and lift the hips until the shoulders, hips, and ankles align.
- 3Keep the chest open and neck neutral, hold without breath-holding, then lower under control.
Common Mistakes
- Allowing the hips to sag and shifting the hold into the shoulders.
- Throwing the head back or shrugging the shoulders toward the ears.
- Forcing the wrists into a painful angle instead of adjusting hand position.
Tips
- Sit with legs straight and hands on the floor behind the hips, fingers pointing toward the feet or slightly outward.
- Press through the palms and heels, squeeze the glutes, and lift the hips until the shoulders, hips, and ankles align.
- Keep the chest open and neck neutral, hold without breath-holding, then lower under control.
Equipment
Bodyweight
Related Exercises
Progressions
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Regressions
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Equivalent Exercises
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