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Reverse plank
Sitting with the hands behind you, hips lifted into a straight line from heels to shoulders. The back of the body works in extension and the shoulders open. The straight bridge from Wade’s method.
- Level
- Basic
- Equipment
- No equipment
- Measure
- hold time
- Tempo
- isometric
gluteshamstringsshouldersbackcore
Technique
- Sit with straight legs, hands on the floor behind the hips, fingers toward the feet.
- Lift the hips until the body forms a line, heels on the floor, toes pointed.
- Head in line or slightly back, glutes tight, hold.
Common mistakes
- Hips dropping mid-set: shorten the hold.
- Shoulders riding up to the ears: press the hands into the floor.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
- Training log, level passes, records and charts
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