Band Reverse Plank | Illustrated Exercise Guide

Band reverse plank exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://spotebi.com/exercise-guide/band-reverse-plank/

Primary muscles: Arms, glutes, core
Secondary muscles: Legs, shoulders
Equipment: Resistance band

Band Reverse Plank Instructions

1. Sit on the mat with your legs extended, place a band around your waist, extend your arms back with your fingers facing the body, and secure the band under your hands.
2. Lift your butt off the mat and squeeze the glutes.
3. Lower the hips to return to the starting position and repeat.

Proper Form And Breathing Pattern

Keep your hands under your shoulders, your arms and legs extended, and maintain your head neutral. Roll your shoulders back, open your chest and breathe out as you lift your hips and squeeze the glutes. Inhale as you return to the initial position.

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Exercise Benefits

The band reverse plank works your glutes, core, and arms and improves your overall strength and stability. This exercise also engages your shoulders and legs, giving you a great full body workout.

Band Reverse Plank Demonstration

Sets And Reps

Practice doing the tabletop reverse pike and the advanced bridge first. Once you’re comfortable with your form, increase resistance and advance to the band reverse plank. Try to complete 2 or 3, 30 second to 1-minute sets.