Back · Bodyweight
Reverse Plank
How to do the reverse plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Core Hold
- Mechanic
- Accessory
How to do it
Sit on the ground with legs extended and hands behind you. Lift your hips into a straight line, hold briefly, then lower.
- 1Press through your hands and heels to lift your hips and engage your glutes and hamstrings
- 2Open your chest and feel the stretch across your shoulders
- 3Maintain a straight line from shoulders to heels with your core tight
Common mistakes
- Don't let your hips sag toward the floor
- Avoid locking your elbows; keep a slight bend
- Don't drop your head, keep it in line with your spine
Muscles worked
The reverse plank mainly works the lower back, with the upper abs, glutes, and hamstrings assisting.
- Lower BackPrimary
- Upper AbsSupport
- GlutesSupport
- HamstringsSupport
- Rear DeltsMinor
Kovo programs the reverse plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.