Reverse Plank
Also known as: Upward Plank, Purvottanasana
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Description
The reverse plank is a face-up bodyweight hold. You sit with straight legs and your hands behind your hips, then press through your palms and heels to lift your hips until your body forms a straight line from shoulders to heels. It works the shoulders, triceps, glutes, hamstrings and core.
How to Perform
- Sit on the floor with your legs straight and your feet together.
- Place your hands on the floor behind your hips, shoulder-width apart, with your fingers pointing toward your feet.
- Straighten your arms, brace your core and squeeze your glutes.
- Press through your palms and heels and lift your hips until your body forms a straight line from shoulders to heels.
- Keep your shoulders directly over your hands, open your chest and look up at the ceiling with your head in line with your body.
- Hold the position for the set time, breathing steadily.
- Lower your hips back to the floor under control.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Squeeze your glutes before your hips leave the floor and keep them tight for the whole hold.
- Press your heels into the floor to bring in the hamstrings and help hold your hips up.
- Keep your legs together and lightly squeeze your thighs for a more stable position.
- If your wrists hurt, turn your fingers slightly outward.
- If the straight-leg version is too hard, bend your knees and keep your feet flat on the floor.
- Start with 10 to 20 second holds and add time only while your body stays in a straight line.
Common Mistakes
- Letting the hips sag below the line from shoulders to heels
- Pushing the hips too high and arching the lower back
- Bending the elbows instead of keeping the arms straight
- Placing the hands too far back, so the arms are not vertical under the shoulders and the front of the shoulders is overloaded
- Shrugging the shoulders up toward the ears
- Throwing the head back instead of keeping it in line with the body
- Holding your breath in the top position
Recommended Exercises
Explore exercises related to Reverse Plank for legs training and similar movement patterns.
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