Reverse Plank
The reverse plank is a bodyweight isometric exercise performed face-up with hips lifted, targeting the glutes, hamstrings, and upper back to counterbalance the forward-leaning demands of HYROX running and station work.
Movement and technique
A reverse plank is an isometric support with the hands or forearms behind the torso and the body lifted from the floor. Shoulder, trunk, hip and leg muscles contribute to holding the position. Hand orientation, support height and joint angles change the demand; there is no universal muscle-isolation ranking.
ACSM resistance-training position stand 2026 · OpenStax Anatomy and Physiology 2e: axial muscles · WHO low-back-pain guidance
Scaling and limits
Use a support and range that allow comfortable wrists and shoulders, steady breathing and controlled alignment. Bent knees or an elevated support can reduce leverage; longer legs, longer holds or added load can increase demand. Progress according to control and recovery rather than a fixed deadline. This exercise is not a diagnosis or treatment for back pain and does not guarantee posture, injury prevention, carry strength or HYROX® performance.
ACSM resistance-training position stand 2026 · OpenStax Anatomy and Physiology 2e: axial muscles · WHO low-back-pain guidance
FAQ
Which muscles work?
Multiple shoulder, trunk, hip and leg muscles contribute; exact demand depends on the variation.
ACSM resistance-training position stand 2026 · OpenStax Anatomy and Physiology 2e: axial muscles · WHO low-back-pain guidance
How long should I hold?
Use a duration you can control; no universal target applies.
ACSM resistance-training position stand 2026 · OpenStax Anatomy and Physiology 2e: axial muscles · WHO low-back-pain guidance
Does it treat back pain?
It is not a diagnosis or treatment; persistent symptoms need appropriate assessment.
ACSM resistance-training position stand 2026 · OpenStax Anatomy and Physiology 2e: axial muscles · WHO low-back-pain guidance
Add the reverse plank to your HYROX® warm-up routine with Repz - your complete hybrid training resource.
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