Reverse Plank March

Muscles worked

Setup

1. Sit on the floor with your legs extended and place your hands directly under your shoulders, fingers pointing toward your feet.
2. Press firmly through your palms and heels to lift your hips toward the ceiling until your body forms a straight line from head to heels.
3. Engage your glutes and core to stabilize the pelvis in a neutral position.

How to do it

1. Exhale as you lift one knee toward your chest in a controlled marching motion, keeping the standing leg locked and hips high.
2. Inhale as you slowly lower the foot back to the floor, maintaining a level pelvis without letting the hips sag.
3. Alternate legs in a rhythmic, controlled tempo, focusing on stability over speed.

Form checklist

• Keep your hips elevated and square to the ceiling; do not let them rotate or drop as you switch legs.
• Push actively through your hands to keep your chest open and shoulders away from your ears.
• Maintain a neutral neck by looking slightly upward rather than tucking your chin to your chest.
• Ensure the grounded foot remains flat or the heel stays anchored to provide a stable base.

Pro tips

• Drive the heel of the stationary leg into the ground to maximize hamstring and glute recruitment during the march.
• Focus on 'anti-rotation'—imagine a glass of water sitting on your hips that you cannot spill as you move your legs.

Make it harder

• Add a 2-second isometric hold at the top of each march to increase time under tension for the core.
• Perform the exercise with your hands on an elevated surface or a bench to increase the range of motion and shoulder demand.

Frequently asked

What muscles does the reverse plank march work?

The reverse plank march primarily targets the abs and hamstrings, and also works the erector spinae, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the reverse plank march?

The reverse plank march requires no equipment — just your body weight.

Is the reverse plank march good for beginners?

The reverse plank march is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques
• Alternating Child To Downward Dog To Body RockIntermediate · abs, calves, hamstrings, and lats
• Alternating Hamstring Curl JackIntermediate · abs, glutes, hamstrings, and quadriceps
• Alternating Hamstring Curl Overhead ClapIntermediate · abs, glutes, and hamstrings