Exercise in Action by Hollis Lance Liebman

Author:Hollis Lance Liebman
Language: eng
Format: epub
Publisher: Thunder Bay Press

Reverse Plank

The Reverse Plank exercise is an often-overlooked core exercise. This exercise isolates and strengthens the gluteus muscles and hamstrings. Done correctly, it engages both the abdominals and the lower-back muscles. The Reverse Plank can also be used as a rehab exercise to improve core and spinal stabilization.

WARNING Not advisable if you have wrist pain, shoulder issues, or lower-back pain.

Step 1 Sit with your legs extended in front of you and your arms directly behind you, with your fingers pointing straight ahead.

Step 2 Push through your palms and raise your hips and glutes off the ground until your body forms a straight line from the shoulders.

Step 3 Raise one leg and hold for 30 seconds, then switch legs.

CORRECT ACTION

•Keep your pelvis elevated for the duration of the exercise

AVOID

•Letting your shoulders slouch backward

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