Step by step instructions, muscle activation and variants for the Reverse Plank on Elbows.
The Reverse Plank on Elbows is an isometric bodyweight hold performed face-up, supported on the elbows and heels. It challenges the posterior chain — particularly the glutes, hamstrings, and lower back — while also engaging the core to maintain a straight body line.
The Reverse Plank on Elbows 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.
