Step by step instructions, muscle activation and variants for the Reverse Plank Hold.
An isometric bodyweight hold performed face-up, with the body supported only at the heels and upper back, forming a rigid straight line. The Chinese plank heavily loads the posterior chain — glutes, hamstrings, and lower back — while demanding full-body tension from the core.
The Reverse Plank Hold 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.
