Reverse plank

5
Level: 1 2 3 4
Region:

Glutes, Hips, Back

Starting position:

Ground facing the anchor point

Strap length:

Mid-calf length

Functional classification:

Strength

Description:

"Sitting, palm rest, palms out to the sides, arms straight. Feet in straps at waist level.
Do a reverse plank;
Hold this position for a few seconds and return to the starting position.
Strong active plank;

Recommended load:

40 sec.

Benefits of exercise

The reverse bar of the 4th level on the FISIO functional hinges is carried out with support on outstretched arms. 

This is an excellent functional exercise aimed at strengthening the entire posterior muscle chain. Creating an unstable support with the help of functional loops creates a high level of complexity and involves a huge number of muscles in the work. Holding the body on straight arms activates the muscles of the upper body, especially the shoulders. 

Performing this exercise helps strengthen the muscles of the upper and lower extremities, including the shoulder muscles, elbow extensors, posterior deltoid muscles, gluteal muscles and hamstrings, as well as improve the stabilization of the body and spine by involving the abdominal and lower back muscles.