Instructions

1

Start in a seated position on the floor with hands placed behind you, palms down, fingers pointing toward your feet. Legs are extended straight out in front of you.

2

Place hands firmly on the ground beside your hips for stability. Engage your core and prepare to lift your torso and legs simultaneously in a controlled manner.

3

Lower your torso backward while keeping legs relatively straight or slightly bent, creating a V-shape with your body. Allow your upper back to move toward the floor in a controlled eccentric movement.

4

Contract your abdominals forcefully and drive your torso upward while simultaneously bringing your knees toward your chest, returning to the seated position. The movement involves hip flexion and spinal flexion together.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the Reverse plank is an excellent addition to your routine. The mechanics of this Strength, Cardio exercise specifically bias the Back, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Reduces the likelihood of Back injuries by reinforcing connective tissue strength.
Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Strength, Cardio movement, perfect for both beginners and elite athletes.
Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
Significantly enhances the structural integrity and power of the Rectus Abdominis.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Back.
Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Exercise Variations

Dumbbell Reverse plank
Cable Reverse plank
Banded Reverse plank

Beginner Tips

If you are new to the Reverse plank, focus on mastering the movement pattern with zero weight before adding Body weight.

Reverse plank