Reverse Plank

Reverse Plank

The reverse plank is an effective exercise that strengthens the entire posterior chain, including the glutes, hamstrings, and lower back, while actively engaging the shoulders and core muscles. This full-body workout is especially beneficial for enhancing posterior strength, promoting shoulder stability, and encouraging proper hip extension.

Ideal for athletes and fitness enthusiasts, the reverse plank is crucial for improving core endurance and increasing shoulder flexibility. These improvements are essential for performing a variety of physical activities, such as running, swimming, and weightlifting, more effectively.

Regularly incorporating the reverse plank into your fitness routine helps in developing a stronger core and more resilient posterior chain. This not only boosts athletic performance but also enhances daily functional movements, contributing to overall health and physical efficiency.

Equipment Needed

Open floor or yoga mat

Instructions:

  1. Start sitting with your legs in front of you
  2. Place your hands flat on the floor behind you with fingers pointing forward
  3. Pull your shoulders down and back
  4. Push into the ground through your heels, lifting your hips up in the air
  5. Maintain a straight body position from heel to shoulders
  6. Hold the position for the prescribed amount of time

Common Errors

Make sure to keep your shoulders pulled back and engaged the entire time.

Progressions / Regressions:

If this is too challenging:

  • N/A

If you want more of a challenge:

  • N/A

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