Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Reverse plank

Beginner

Reverse plank is a compound bodyweight exercise for the glutes, also working the hamstrings, lower back, abs, and triceps.

What it works

Primary muscle

Glutes

Also works

HamstringsLower backAbsTriceps

Equipment
Bodyweight
Movement
Core
Type
Compound · Static
Logged as
Time
Suggested rest
45 seconds

How to do it

  1. 1Sit on the floor with your legs straight and your hands on the floor behind your hips, fingers pointing towards your feet.
  2. 2Press through your hands and heels to lift your hips until your body is straight from shoulders to heels.
  3. 3Squeeze your glutes and keep your stomach tight so your hips do not drop.
  4. 4Keep your arms straight, your shoulders away from your ears and your neck in line with your body.
  5. 5Hold for the set time, then lower your hips back to the floor.

What to do instead

  • Straight leg hip bridgeBodyweight
  • Low glute bridge on floorBodyweight

Easier variations

  • Low glute bridge on floorBodyweight

Harder variations

  • Reverse plank with leg liftBodyweight
  • Chinese plankBodyweight
Logged today · 45 seconds restReverse plank

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Legs exercises

  • 90/90 hip stretchBodyweight
  • 90/90 hip switchBodyweight
  • All fours squad stretchBodyweight
  • Ankle circlesBodyweight
  • Aqua cyclingMachine
  • Arms apart circular toe touchBodyweight