How to do the Bench Reverse Plank
- Sit facing a flat bench and rest your heels on top of it.
- Place your hands under your shoulders, fingers toward your feet.
- Lift your hips until your body is straight from shoulders to heels.
- Hold the position without letting your hips sag, breathing steadily.
Full technique — 6 steps
- Sit on the floor facing a flat bench and rest your heels on top of it.
- Place your hands flat on the floor under your shoulders, fingers pointing toward your feet.
- Straighten your arms and lift your hips until your body forms one straight line from shoulders to heels.
- Squeeze your glutes and tighten your stomach to keep your hips from sagging.
- Press through your palms and pull your shoulders down away from your ears.
- Breathe through the hold, then lower your hips to the floor to finish.
Common mistakes
- Letting the hips sag
- Shrugging shoulders toward ears
- Bending the elbows during the hold
- Hands set too far from shoulders
- Holding your breath during the hold
Form cues
- Squeeze glutes hard
- Press through your palms
- Keep hips up
- Shoulder away from ear
Quick answers
What muscles does the Bench Reverse Plank work?
Primary: Glutes 8/10, Hamstrings 7/10. Also works: Lower back 6/10, Triceps 5/10, Rear delts 5/10, Abs 5/10.
When should I do the Bench Reverse Plank in a workout?
Accessory. Goes after the main lifts. ≈ 5 min with rest.
How many sets and reps of the Bench Reverse Plank?
Strength: 3–4 sets of 20–30 reps, rest 1 min 15 s, 2 reps in reserve. Muscle growth: 3 sets of 30–45 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 45–60 reps, rest 45 s, 3 reps in reserve.
