{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Back Plank",
      "kind": "common"
    },
    {
      "text": "Supine Plank",
      "kind": "common"
    },
    {
      "text": "Purvottanasana",
      "kind": "common"
    },
    {
      "text": "Upward Plank",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "erector-spinae",
        "role": "prime-mover"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "pectoralis-major",
        "role": "stretched"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction",
          "depression"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "anti-flexion"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "500"
  },
  "id": "oec:reverse-plank",
  "instructions": {
    "setup": [
      "Sit on the floor with your legs fully extended in front of you.",
      "Place your palms flat on the floor slightly behind and outside your hips, with your fingers pointing forward toward your feet or slightly turned out.",
      "Engage your core and depress your shoulders away from your ears."
    ],
    "steps": [
      "Press firmly through your palms and heels to drive your hips upward toward the ceiling.",
      "Lift until your body forms a straight line from your heels to your shoulders.",
      "Squeeze your glutes, lock out your knees, and open your chest while maintaining a neutral neck position.",
      "Hold this rigid position for the desired duration without letting your hips sag.",
      "Controlled, lower your hips back to the floor to finish the hold."
    ],
    "breathing": "Breathe continuously and evenly into your diaphragm while maintaining abdominal and glute tension.",
    "cues": [
      "Drive hips to the ceiling",
      "Chest proud, shoulders down",
      "Squeeze glutes hard"
    ],
    "common_faults": [
      {
        "fault": "Sagging hips due to fatigued or disengaged glutes.",
        "correction": "Actively contract your glutes and hamstrings to keep the hips in line with the shoulders and ankles."
      },
      {
        "fault": "Hyperextending the neck by dropping the head backward.",
        "correction": "Keep your neck neutral with the spine, looking upward at a slight forward angle."
      },
      {
        "fault": "Shrugging the shoulders up toward the ears.",
        "correction": "Actively depress and retract your shoulder blades, pushing the floor away."
      }
    ],
    "safety": {
      "precautions": [
        "If wrist extension causes discomfort, rotate the hands slightly outward or perform the hold on your forearms."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Reverse Plank",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Reverse Plank",
        "url": "https://wger.de/en/exercise/500/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "spacetowaste"
      }
    ]
  },
  "setup": {
    "position": "support",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An isometric bodyweight exercise performed in a rear-support position to build endurance across the posterior chain, shoulders, and core."
}