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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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