The reverse plank is a really good exercise for targeting a large portion of the human body. What’s more, head and leg positions can influence the activation of the abdominal muscles during plank variations. [1]
First of all, it forces the posterior chain to work against gravity in an unfamiliar orientation. The glutes and hamstrings must generate tension working on long lever.
Meanwhile, the scapular stabilizers, particularly the lower trapezius and serratus anterior, must maintain active shoulder positioning, while shoulder joint reaches its end range of extension. These muscles work synergistically to prevent anterior shoulder drift and scapular winging, while promoting healthy scapulohumeral rhythm and shoulder centration under load.
The abdominal muscles contract isometrically to prevent arching of the lower back [2], while posterior deltoids and triceps create the pushing force to maintain elevation.
This exercise simultaneously develops integrated posterior chain strength and shoulder stability when performed correctly. While performing the reverse plank, it’s worth paying attention to keeping the chin slightly tucked, maintaining glute tension throughout, and aligning the body in a straight line from heels to head. Encourage slow, controlled breathing to support core engagement and prevent compensatory patterns caused by breath-holding.
When muscles are too weak to maintain proper form, an easier variation- like a reverse tabletop with bent knees or supported holds- can be used as a starting point.
There are also plenty of possibilities to increase the difficulty: using an unstable surface, adding a resistance band, or incorporating leg lifts are just a few examples. [3] [4]
Reverse plank is particularly beneficial for individuals looking to improve overhead lifting, gymnastics skills, or simply restore function lost to sedentary habits. It’s really valuable for counteracting postural imbalances caused by prolonged sitting and forward- dominant movement patterns. [5]
For more insights into core muscle function and what’s essential for effective abdominal training, check out: ABS workout essence
- Kim, Soo-Han, i Se-Yeon Park. „Effect of Head and Leg Positions on Trunk and Upper Trapezius Muscle Activities during Plank Exercise”. PNF and Movement, t. 17, nr 3, December 2019, s. 401–09. DOI.org (CSL JSON), https://doi.org/10.21598/JKPNFA.2019.17.3.401
- Kim, You-Sin. „Verification of the Difference in Effectiveness of Static Plank Exercise by Motion -Focusing on EMG Analysis-”. Journal of the Korean Applied Science and Technology, t. 39, nr 2, April 2022, s. 335–39. DOI.org (CSL JSON), https://doi.org/10.12925/JKOCS.2022.39.2.335
- Çinarli, Fahri Safa, i in. „AN EXAMINATION OF THIGH MUSCLE ACTIVATIONS IN BRIDGE-PLANK EXERCISES PERFORMED ON DIFFERENT GROUNDS”. Türk Fizyoterapi ve Rehabilitasyon Dergisi, t. 31, nr 2, August 2020, s. 156–62. DOI.org (Crossref), https://doi.org/10.21653/tjpr.547050
- Kim, You-Sin. „The Comparative Analysis of Body Muscle Activities in Plank Exercise with and without Thera-band”. Journal of the Korean Applied Science and Technology, t. 36, nr 3, September 2019, s. 758–65. DOI.org (CSL JSON), https://doi.org/10.12925/JKOCS.2019.36.3.758
- Koo, Dong-Kyun, i in. „Immediate Effects of the Reverse Plank Exercise on Muscle Thickness and Postural Angle in Individuals with the Forward Shoulder Posture”. Journal of Functional Morphology and Kinesiology, t. 7, nr 4, October 2022, s. 82. DOI.org (Crossref), https://doi.org/10.3390/jfmk7040082