Skip to main content

Lying Reverse Push-up

Step by step instructions, muscle activation and variants for the Lying Reverse Push-up.

MediumMiddle backLower back

About this exercise

A bodyweight exercise performed lying face up on the floor where you press through your hands and feet to lift your hips and torso into a reverse plank position, strengthening the back, glutes, and triceps through the pushing pattern. It is an accessible movement for building posterior chain strength without any equipment.

How to Perform

  • Lie on your back on the floor with your knees bent and feet flat on the ground, hip-width apart
  • Place your palms flat on the floor beside your hips with fingers pointing toward your feet
  • Press firmly through both hands and feet to lift your hips and lower back off the floor
  • At the top, your body should form a straight line from shoulders to knees
  • Hold briefly at the top, squeezing the glutes and engaging the back
  • Lower your hips back to the floor with control
  • Repeat for the desired number of reps

Muscle Activation

Primary
Middle backLower back
Secondary
TricepsGlutesCore

About the Lying Reverse Push-up

The Lying Reverse Push-up 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.

You may also like

45-Degree Back Extension with Scapular Adduction

Bodyweight · Medium
Middle backLower backGlutesHamstringsTrapezius

45-Degree Hyperextension

Bodyweight · Easy
Lower backGlutesHamstrings

45-Degree Twisting Hyperextension

Bodyweight · Medium
GlutesLower backHamstringsObliques

Above knee rack pull

Medium
Lower backGlutesQuadricepsCoreInner forearmOuter forearmTrapezius