About this exercise
A bodyweight core and glute exercise performed in a reverse plank position (face up, hands on the floor behind you). Alternately lifting each leg challenges hip extension strength, core stability, and anti-rotation control.
Reverse Plank March
Step by step instructions, muscle activation and variants for the Reverse Plank March.
MediumGlutesCore
How to Perform
- Sit on the floor with your legs extended and hands placed flat on the floor behind your hips, fingers pointing toward your feet
- Press through your hands and heels to lift your hips until your body forms a straight line from head to heels (reverse plank)
- Keeping your hips level, lift one leg off the floor to hip height, then lower it back down
- Lift the opposite leg in the same controlled manner
- Continue alternating legs while maintaining a rigid torso and level hips throughout
Muscle Activation
Primary
GlutesCore
Secondary
TricepsAbsHamstrings
Common Mistakes
Common mistakes content is coming soon.
About the Reverse Plank March
The Reverse Plank March is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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