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Description
Reverse Plank Kicks is an advanced exercise performed by alternately kicking the legs up into the air in a reverse plank position. This movement simultaneously works the abdominal muscles, glutes, hamstrings, triceps, and shoulder muscles. The reverse plank position challenges core stability while the kicking movement adds extra load to the lower abdominal muscles. It is beneficial for strengthening posterior chain muscles while stretching the front of the body. It can help correct posture for desk workers. For the movement to be effective, attention must be paid to keeping the hips from dropping and the body forming a straight line.
Step-by-Step Instructions
- 1
Sit on the floor, place your hands behind you shoulder-width apart, fingertips facing toward your hips
- 2
Lift your hips off the ground into a reverse plank position; your body should form a straight line from shoulders to heels
- 3
Tightening your core and glutes, raise one leg straight up toward the ceiling
- 4
Lower your leg in a controlled manner and repeat the same movement with your other leg
- 5
Throughout the movement, take care not to let your hips drop and keep your shoulders stable
Key Points
- ✓In reverse plank position, hands under shoulders, fingers pointing toward feet
- ✓Hips high, body should form a straight line
- ✓Hip position should not change when lifting one leg up
- ✓Keep glutes and core muscles active during each leg kick
Common Mistakes
- ✗Dropping the hips down - core tension is lost
- ✗Throwing the neck back excessively - tension in neck muscles
- ✗Sliding the leg to the side - target muscle work decreases
- ✗Collapsing the shoulders - shoulder stability is lost
Breathing
Exhale as you raise your leg up, inhale as you lower it. Breathe regularly to maintain the plank position.
Muscle Activation
Safety
Precautions
- Those with wrist injuries should be careful
- Those with shoulder problems should modify this movement
- Those with herniated discs should protect their back during the movement
- Those with insufficient arm strength should try alternative exercises
Safety Tips
- You can provide comfort by placing support under your wrists
- Body should form a straight line, don't drop your hips
- Perform the movement slowly and in a controlled manner
- Keep your shoulders down, don't bring them close to your ears
Frequently Asked Questions
Which muscles does Reverse Plank Kicks work?
Reverse Plank Kicks primarily works these muscles: Abdominals, Glutes. It also engages: Hamstrings, Shoulders, Lower back.
Is Reverse Plank Kicks suitable for beginners?
Reverse Plank Kicks is a Intermediate level exercise. Learning difficulty: Moderate.
Can Reverse Plank Kicks be done at home?
Yes, Reverse Plank Kicks can easily be done at home.
What are common mistakes when doing Reverse Plank Kicks?
One of the most common mistakes: Dropping the hips down - core tension is lost
How many sets and reps for Reverse Plank Kicks?
Recommended: 3-5 sets and 5-8 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Strengthens core and posterior chain muscles
- ✓Increases shoulder and triceps stabilization
- ✓Works hip flexors and lower abdominal muscles
- ✓Develops functional body coordination