Reverse Plank
Looping clip from the Homie Fit app
Exercise · Back AI form check
Reverse Plank
- Strength
- No jumping
- Standing
Difficulty
Intermediate
Standard set
30 s
Intermediate level in the app
Calories
≈ 43kcal
10 min · 70 kg / 154 lb
Equipment
No equipment
How to do it
- 1
Sit with straight legs and hands behind your hips.
- 2
Lift your hips until your body is a straight line.
- 3
Hold, then lower with control.
Point your fingers toward your feet.
Muscles worked
- Back
- Glutes
- Shoulders
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 18 | 22 | 25 | 28 |
| 10 min | 36 | 43 | 50 | 57 |
| 20 min | 72 | 86 | 100 | 114 |
| 30 min | 108 | 129 | 150 | 171 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Wrists
Variations
Keep exploring
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- ExerciseGlute Bridge: How to Do It, Form Tips and Reps
- ExerciseHip Thrust: How to Do It, Form Tips and Reps
- ExerciseDumbbell Shoulder Press: Form, Muscles and Reps
- ExerciseGoblet Squat: Form, Muscles and Reps for Beginners
- ExerciseLateral Raises: Form, Muscles Worked and Reps
Homie Fit Get live feedback on your form
Point your phone at yourself: the Homie Fit form check counts your reps and tells you when to go deeper. It runs on your phone; no video leaves it.
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