Back · Bodyweight
Reverse Plank on Elbows
How to do the reverse plank on elbows, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Sit on the floor with your legs extended and your forearms on the ground behind you, elbows under your shoulders. Drive through your heels and elbows to lift your hips into a straight line from shoulders to heels. Hold, then lower with control.
- 1Press through your heels and forearms to lift your hips and squeeze your
- 2glutes
- 3Open your chest and feel the stretch across the front of your shoulders
- 4Keep a straight line from shoulders to heels with your core tight
Common mistakes
- Don't let your hips sag toward the floor
- Avoid letting your shoulders creep up toward your ears
- Don't drop your head; keep it in line with your spine
Muscles worked
The reverse plank on elbows 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 on elbows 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 June 2026.