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Exercise Benefits With Proper Form & Technique

Reverse Plank

through 10 votes
muscles:Lower BackMuscle, GlutesMuscle
synergists:DeltoidsMuscle, Rectus AbdominisMuscle, HamstringsMuscle, CalvesMuscle
required:Doable Without Equipment And Weights
optional:Fitness Mat
fitness level:Easy
exercise type:Strength - isometric
Variations available (4)
Starting PositionExecution

General and Specifics

Starting Position

  • sit down on the ground
  • stretch out the legs in front of you
  • the feet are together
  • place the elbows behind your buttocks and shoulder width apart on the floor

Correct Execution

  • lift the buttocks slowly
  • hold your body in a line from head to toe
  • do not let the hip sink down
  • stay in this isometric position for at least 20 seconds
  • afterwards, pause shortly and repeat

tips for the workout

  • you can also do it with stretched out arms (more difficult, see 2nd video)
  • if the exercise is done in the Reverse Plank With Leg Raise, it becomes more difficult