How to Do a Band Reverse Plank

  1. Sit on the mat with your legs extended, place a band around your waist, extend your arms back with your fingers facing the body, and secure the band under your hands.
  2. Lift your butt off the mat and squeeze the glutes.
  3. Lower the hips to return to the starting position and repeat.

Muscles Affected


Primary muscles: Arms, glutes, core

Secondary muscles: Legs, shoulders

Equipment: Resistance band

Band Reverse Plank

Proper Form And Breathing Pattern

Keep your hands under your shoulders, your arms and legs extended, and maintain your head neutral. Roll your shoulders back, open your chest and breathe out as you lift your hips and squeeze the glutes. Inhale as you return to the initial position.


Sets And Reps

Practice doing the tabletop reverse pike and the advanced bridge first. Once you’re comfortable with your form, increase resistance and advance to the band reverse plank. Try to complete 2 or 3, 30 second to 1-minute sets.

Benefits of Reverse Plank

  1. The reverse plank strengthens your glutes, hamstrings, and lower back. It also improves posture by activating your posterior chain and stretching the anterior muscles like your chest and shoulders.
  2. Incorporating this into your routine can increase core stability and overall body awareness.