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Exercise handout — move better, feel better.
Reverse Plank
Lie face up with legs straight and prop yourself on both forearms. Press through your heels and forearms to lift your hips into a straight line from ankles to shoulders. You may feel the backs of your thighs, buttocks, shoulders and stomach working.
Stop if
Stop the exercise if this happens. Seek advice if it persists or you are unsure.
- Also stop if you notice
- Shoulder, wrist or low back pain.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
1
Sets
30 sec
Reps / Time
60 sec
Rest
controlled
Tempo
Step-by-Step Guide
Set up
- Lie on your back on a mat with your legs straight and your heels on the mat.
- Prop yourself on both forearms with your elbows under or just behind your shoulders.
Step 1 of 3
Lie face up with your legs straight and prop yourself on both forearms, heels on the mat.
Step 2 of 3
Press through your heels and forearms to lift your hips until your body is a straight line from ankles to shoulders.
Step 3 of 3
Lie face up with your legs straight and prop yourself on both forearms, heels on the mat.
What you should feel
You may feel the back of your thighs, your buttocks, your shoulders and your stomach working.
Breathing
- Keep breathing steadily while you hold. Do not hold your breath.
Safety Information
Stop if your shoulders, wrists or low back hurt. Lower your hips with control rather than dropping them. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.