Reverse Plank

Reverse Plank is a beginner compound static using bodyweight. It loads Abs.

Why this lift

The Reverse Plank is a beginner compound static lift. It primarily loads Abs. Glutes, Hamstrings, Shoulders help. You need bodyweight. Most programs place it near the start of a session, while you are fresh. You may also hear it called Reverse Planks.

Loaded carries, crunches, and the brace on every compound already train the abs. Extra core work is seasoning, not the meal. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Abs
• Secondary: Glutes, Hamstrings, Shoulders

Setup

• Set bodyweight and lock a neutral spine. Ribs down.

How to do it

1. Move or hold so Abs stay braced. No yanking on the neck.

Coaching cues

• Exhale as you work. Keep the pelvis quiet.

Common mistakes

• Yanking the head or yanking the lumbar spine. Shorten the range; slow down.

How to program it

Treat the Reverse Plank as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Reverse Plank does not agree with you, Barbell Rollout trains Abs with a different setup.

Related lifts

• Barbell Rollout Abs
• Bicycle Crunch Abs
• Cable Crunch Abs
• Cable Side Crunch Abs
• Captains Chair Knee Raise Abs
• Captains Chair Leg Raise Abs

FAQ

What muscles does the Reverse Plank work?

The Reverse Plank works Abs (primary), Glutes, Hamstrings, Shoulders (secondary).

What equipment do I need for the Reverse Plank?

You need bodyweight.

Is the Reverse Plank suitable for beginners?

Yes. The Reverse Plank is marked beginner in this catalog. Start lighter than you think and film one set from the side.