Reverse Plank Elbows
A bodyweight isometric hold performed on the forearms that targets the glutes, core, and rear delts to build posterior chain stability; commonly used as a wrist-friendly plank variation.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Triceps, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Rear Delts
Traps
8/10Mid Traps, Lower Traps
Lower Back
7/10Erector Spinae
Glutes
6/10Glute Max
Abs
6/10Rectus Abdominis, Transverse Abdominis
Triceps
4/10Forearms
3/10Flexors
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on the floor with legs extended together and lean back onto your elbows, placing them directly under your shoulders.
- Drive heels and elbows into the floor.
- Lift hips upward until body forms a straight line.
- Squeeze glutes and brace core tightly.
- Retract scapula slightly to open the chest.
- Hold the position without letting hips sag.
- Lower hips with control to return to start.
Coaching Tips
Form Cues
- Drive elbows down
- Squeeze glutes
- Ribs down
- Chin tucked
- Hips high
Breathing
Breathe deeply and rhythmically through the nose, maintaining abdominal bracing throughout the hold.
Tempo
0-0-0
Range of Motion
Maintain a rigid straight line from shoulders to heels, keeping hips fully extended.
Safety
Safety Notes
- Stop if you feel sharp shoulder pain
- Ensure elbows are padded if on hard floor
- Avoid hyperextending the lower back
Spotting
No spotting required; lower hips immediately if fatigue compromises form.
Common Mistakes
- Hips sagging
- Head jutting forward
- Shoulders rounding forward
- Holding breath
- Knees bending
When to Avoid
- Shoulder impingement
- Acute lower back pain
- Wrist or elbow injury
Flexibility Needed
- Shoulder extension to 180 degrees
- Ankle dorsiflexion for leg alignment
Build Up First
- Basic plank hold competency
- Core bracing technique
Also known as
Elbow Reverse Plank, Supine Plank, Forearm Reverse Plank, Inverted Plank on Elbows
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Reverse Bear Crawl
Bodyweight
Shoulders, Abs
Hand Release Push-Up
Bodyweight
Chest, Shoulders
Gorilla Row
Kettlebell
Lats, Traps
Handstand
Bodyweight
Shoulders, Triceps
Handstand Push-Up
Bodyweight
Shoulders, Triceps
Kettlebell Arm Bar
Kettlebell
Shoulders, Lats
Kettlebell Bent Press
Kettlebell
Shoulders, Triceps
Kettlebell Clean and Jerk
Kettlebell
Glutes, Quads
Kettlebell Clean and Push Press
Kettlebell
Glutes, Quads
Kettlebell Clean, Squat and Press
Kettlebell
Quads, Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
