Reverse Plank

(straight-arm) 

anti-extension

The Reverse Plank is an isometric, anti-extension exercise.  This is a great alternative to the Front Plank.  The benefit of this variation is that there is a greater emphasis placed on the posterior muscles. The lower back, glutes, hamstrings, and triceps play a more dominant role in maintaining stability when performing the Reverse Plank.

how to perform the Reverse Plank 

Starting in a seated position place your hands at your side and directly under your elbows and shoulders.  Extend your legs out, pointing your toes (dorsiflex) towards your knees and initiate the exercise.  Extend your hips towards the ceiling, creating a straight line from shoulder to ankle. Maintain a neutral spine and hold the position for a designated time.  Do not allow your hips to drop towards the ground.  If you cannot maintain hip stability or neutral alignment, end the exercise. Start with 30 seconds and work up to 1 minute.