Legs · Bodyweight
Reverse Plank March
How to do the reverse plank march, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Sit on the floor with your legs extended and hands planted behind you, fingers pointing toward your feet. Press through your hands and heels to lift your hips into a straight line from shoulders to ankles. Hold this reverse plank as you lift one foot off the ground, then the other, marching in place while keeping your hips high and level.
- 1Press through your hands and heels to keep your hips lifted
- 2Squeeze your glutes and brace your core as you lift each leg
- 3Keep your hips level and steady, resisting any drop or tilt
Common mistakes
- Do not let your hips sag toward the floor
- Avoid letting your hips rotate as you march
- Do not drop your head; keep it in line with your spine
Muscles worked
The reverse plank march mainly works the glutes and lower back, with the upper abs, lower abs, hamstrings, obliques, and hip flexors assisting.
- GlutesPrimary
- Lower BackPrimary
- Upper AbsSupport
- Lower AbsSupport
- HamstringsSupport
- ObliquesSupport
- Hip FlexorsSupport
- TricepsMinor
- ForearmsMinor
- QuadsMinor
- CalvesMinor
- Rear DeltsMinor
Kovo programs the reverse plank march 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 glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.