Reverse Plank
The Reverse Plank primarily works the Anterior Deltoid, Gluteus Maximus, Triceps (Long Head), with secondary activation of the Erector Spinae, Pectoralis Major (Sternal) and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a bodyweight compound exercise at intermediate difficulty.
The Reverse Plank is a intermediate compound exercise requiring no equipment, following a extension movement pattern. It primarily targets the Anterior Deltoid, Gluteus Maximus, Triceps (Long Head), with secondary engagement of the Erector Spinae, Pectoralis Major (Sternal).
Support your body with hands and heels while facing upward, body parallel to ground.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Extension |
| Force | Static |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Gluteus Maximus, Triceps (Long Head) |
| Secondary | Erector Spinae, Pectoralis Major (Sternal) |
Muscles Worked
The Anterior Deltoid, Gluteus Maximus, and Triceps (Long Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Erector Spinae, and Pectoralis Major (Sternal) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Extend through full range of motion against resistance.
- Return to starting position under control.
- Repeat.
Comments
- Maintain tension throughout the hold.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid, Gluteus Maximus, Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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