High reverse plank

Exercise details

  • Target muscle: Gluteus Maximus
  • Stabilizers: Erector Spinae, Hamstrings, Rectus Abdominis, Obliques, Posterior Deltoid, Lateral Deltoid
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Sit on the floor with your legs together and extended in front of you.
  2. Place your hands on the floor behind you.

Execution

  1. Raise your hips off the floor until your body is straight.
  2. Hold this position for the prescribed amount of time.
  3. Breathe naturally.
  4. When finished, lower your hips back to the ground.

Comments and tips

  • Your arms should be vertical and your body should be perfectly straight.
  • Don’t allow your hips to sag or your shoulders to hunch.
  • The direction in which your fingers point while performing the high reverse plank doesn’t matter. You can point them forward, sideways, backward—whichever is most comfortable for you.
  • If your wrists hurt, you can support your body on your elbows, in which case the high reverse plank becomes the standard reverse plank (see second video).
  • Make the high reverse plank more difficult by placing a weight on your abdomen and/or elevating your feet so that your body is horizontal.
  • The high reverse plank is a great bodyweight exercise for strengthening your core and the key muscles of your posterior chain, namely, your erector spinae (spinal erectors), gluteus maximus, and hamstrings. Since there is no movement, the muscles are exercised isometrically.

Instructional videos

High reverse plank

Reverse plank

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