Weighted Lying Reverse Plank
Muscle Groups: Glutes
Weighted Lying Reverse Plank focuses on Glutes, with Hamstrings, Abs, Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Lying Reverse Plank with proper form and technique.
- 1
Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart.
- 2
Place a dumbbell or weight plate across your lower abdomen or hips, holding it securely with your hands.
- 3
Position your forearms on the floor beside your body, with your elbows directly under your shoulders and palms facing down.
- 4
Engage your glutes and core, then press through your heels and forearms to lift your hips off the floor.
- 5
Continue lifting until your body forms a straight line from your shoulders to your knees.
- 6
Hold this elevated position, keeping your core tight and glutes squeezed.
- 7
Slowly lower your hips back down to the starting position on the floor.
Secondary Muscles
While Weighted Lying Reverse Plank primarily targets Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Abs, Lower Back . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Lying Reverse Plank, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Lying Reverse Plank, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
