Open Exercise

Development draft, v0. Formats and IDs may change.

Catalogue

Reverse Plank

oec:reverse-plank

An isometric bodyweight exercise performed in a rear-support position to build endurance across the posterior chain, shoulders, and core.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Back Plank, Supine Plank, Purvottanasana, Upward Plank

How to do it

Setup

  1. Sit on the floor with your legs fully extended in front of you.
  2. 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.
  3. Engage your core and depress your shoulders away from your ears.

Movement

  1. Press firmly through your palms and heels to drive your hips upward toward the ceiling.
  2. Lift until your body forms a straight line from your heels to your shoulders.
  3. Squeeze your glutes, lock out your knees, and open your chest while maintaining a neutral neck position.
  4. Hold this rigid position for the desired duration without letting your hips sag.
  5. 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

Sagging hips due to fatigued or disengaged glutes.
Actively contract your glutes and hamstrings to keep the hips in line with the shoulders and ankles.
Hyperextending the neck by dropping the head backward.
Keep your neck neutral with the spine, looking upward at a slight forward angle.
Shrugging the shoulders up toward the ears.
Actively depress and retract your shoulder blades, pushing the floor away.

Safety

  • If wrist extension causes discomfort, rotate the hands slightly outward or perform the hold on your forearms.

Muscles

  • Gluteus maximus prime mover
  • Erector spinae prime mover
  • Hamstrings synergist
  • Rear deltoid synergist
  • Triceps brachii synergist
  • Rectus abdominis stabilizer
  • Pectoralis major stretched

Joints

  • Shoulder: Isometric stabilization
  • Shoulder blade: Retraction, Depression
  • Elbow: Isometric stabilization
  • Lumbar spine: Isometric stabilization
  • Hip: Isometric stabilization
  • Knee: Isometric stabilization

Details

Movement
Anti-flexion
Modality
Calisthenics, Strength
Mechanics
compound
Force
static
Laterality
bilateral
Kinetic chain
closed
Level
beginner
Equipment
None
Record
Duration
Load
bodyweight

Sources

This record: CC-BY-SA-4.0.

Data

reverse-plank.json