Reverse Plank
These notes combine advice from 3 reviewed passages across 3 workouts.
Overview
Section titled “Overview”The reverse plank is an upward-facing strength hold that requires a lifted body, fully elevated hips, sustained body tension, and active glute engagement. It was used for 30-second holds in the available sessions. [1] [2] [3]
Technique
Section titled “Technique”Face the chest upward and lift the body until the hips are fully elevated. Keep the whole body tight and squeeze the glutes firmly throughout the hold. Hip height alone is insufficient without active tension. [1] [2] [3]
Feet-elevated variation
Section titled “Feet-elevated variation”Place the feet on a chair and the hands on the floor. From this supported position, raise the hips and the rest of the body while keeping the chest facing upward. [1]
Programming
Section titled “Programming”A 30-second hold was used repeatedly and provides a documented working duration for this movement. [2] [3]
Sources
Section titled “Sources”1. 2025-03-25, 810.8-832.5s
Workout: workout:2025-03-25
Passage: passage:2025-03-25:000226-000239
2. 2026-07-06, 1603.1-1622.3s
Workout: workout:2026-07-06
Passage: passage:2026-07-06:000553-000569
3. 2026-07-12, 1422.1-1431.8s
Workout: workout:2026-07-12
Passage: passage:2026-07-12:000369-000371