Have You Tried the Supine Plank?

The Supine Plank is the reverse of a standard Plank exercise.

Instead of facing the floor you are facing the ceiling, braced by the upper arms between 2 benches or other stable surface.

This exercise is excellent to use as a warm-up drill or as a standalone exercise in it’s own right.

Not only does it work the muscles in your upper back it also targets the hips (glutes) too as they contract to keep your alignment.

I’m sharing 3 ways to perform this exercise from beginner to advanced versions.

Beginner Version

In this version you will have your knees bent at 90 degrees with feet flat on the floor.

Intermediate Version

To progress you can elevate your feet online with your hips and shoulders. Lengthening the body makes the position much harder to maintain.

Advanced Version

This progression includes adding a weight to the hips. This adds significant workload to the glutes especially and can be progressed as times are hit as you continue to adapt.

If you try this exercise aim to hold from 15-45 seconds for 3-4 sets resting for the same time as you hold. For example a 35s hold should be followed by 35s rest.

Let me know if you try it out! If you enjoyed reading this post every share is greatly appreciated.

Mark