Feet-Elevated Reverse Plank Hold
Intermediate
Also known as: Heels-Elevated Reverse Plank Hold · Feet-Elevated Back Plank Hold
Expert Advice
Keep your chest broad rather than sinking between your shoulders. If you cannot support that position comfortably, practice the reverse plank with your heels on the floor first.
How-to-do Steps
- Sit facing a flat bench or a sturdy step, stair or low box with heels on top.
- Straighten both legs and place your palms behind your hips, fingers pointing toward your feet.
- Press through both palms and heels to lift your hips, keeping your arms straight.
- Bring your shoulders, hips, and heels into a nearly straight line.
- Hold this position for the programmed duration while breathing steadily.
- Lower your hips gently to the floor when the hold ends.
Common Mistakes
- Lower back archesFix: tighten your abdomen and squeeze your glutes instead of lifting higher.
- Head drops backwardFix: keep your neck aligned with your torso.
Coach Cues
Press through your heelsKeep your chest broadSqueeze your glutes
Short reminders to keep in mind during every set.
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Muscles Worked
Feet-Elevated Reverse Plank Hold primarily targets the Glutes, Hamstrings, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes35%
Hamstrings30%
Secondary
Shoulders15%
Abs10%
Chest5%
Quads5%
Equipment
Body Weight
Special Bench
Exercise Type
Strength
Why Level 3?
Intermediate
Elevated heels demand sustained hip-extension strength and comfortable weight-bearing with the arms behind the torso.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Feet-Elevated Reverse Plank Hold work?
Feet-Elevated Reverse Plank Hold primarily targets the Glutes, Hamstrings. Secondary muscles involved include Shoulders, Abs, Chest, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Feet-Elevated Reverse Plank Hold?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Feet-Elevated Reverse Plank Hold suitable for beginners?
Feet-Elevated Reverse Plank Hold is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Feet-Elevated Reverse Plank Hold?
Lower back arches: tighten your abdomen and squeeze your glutes instead of lifting higher. Head drops backward: keep your neck aligned with your torso.
