How to do Reverse Plank
On the floorHoldAdvanced
Reverse Plank is a on the floor stretch for your shoulders, hamstrings and lower back.
Step by step
- 1Sit on the floor with your legs extended.
- 2Place your hands behind your hips, fingers pointing toward your feet.
- 3Press your palms and heels into the floor.
- 4Engage your core and lift your hips toward the ceiling.
- 5Straighten your arms and legs to form a straight line from head to heels.
- 6Hold this position.
What you should feel
Let your chest open toward the sky.
Form tips
- Keep your chest lifted. Maintain a neutral head position. Keep arms straight without locking elbows.
- Press gently through your heels.
- Feel the front of your shoulders opening.
Make it easier
If your wrists are sensitive, keep your hips lower or bend your knees.
Coming out of it
On your next exhale… slowly lower your hips to the floor.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Reverse Plank with a coach
In BendEase, a voice coach talks you into Reverse Plank, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your shoulders and hamstrings.
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