Reverse Plank Hip Thrust
Seated with hands behind you and heels planted, you drive the hips toward the ceiling until your body opens into a straight reverse-plank line, then lower and repeat. The movement trains the glutes and hamstrings while stretching the chest and front of the shoulders — a rare combination that directly counters long sitting. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 sets x 4-6 reps with a 3-sec hold at the top | 90 sec - 2 min |
| Muscle | 3 sets x 9-12 reps | 60-90 sec |
| Endurance | 2-3 sets x 18-27 reps | 30-45 sec |
Level — Intermediate
Intermediate — the straight-leg line demands shoulder mobility and rear-chain strength; the tabletop version is the on-ramp.
Proper form — 5 cues
- Sit with legs extended, heels down, and hands planted just behind your hips, fingers pointing toward your feet.
- Press through the heels and palms together as the hips lift.
- Squeeze the glutes to push the hips up until shoulders, hips, and ankles form one line.
- Keep the chest open and the shoulders pulled back and down away from the ears.
- Lower the hips until they hover above the floor, then drive up again without sitting down.
Breathing: Exhale as the hips drive up to the line, inhale as they lower toward the floor.
The 3 mistakes Maddy corrects most
Common questions
Reverse plank hip thrust vs glute bridge — what is different?
The bridge bends the knees and works from the upper back on the floor, isolating the glutes with the hamstrings mostly quiet. This movement keeps the legs straight and supports you on your hands, so the hamstrings share the hip drive, the shoulders and chest get an opening stretch, and the whole rear line works together. Bridges load heavier; this trains more territory.
Why do my wrists hurt in this position?
Supporting bodyweight on extended wrists behind you is an unusual demand, and stiff wrists feel it quickly. Turn the fingers slightly outward instead of straight ahead, press through the whole palm rather than the heel of the hand, and build up with shorter sets. A folded towel under the heels of the hands reduces the extension angle while tolerance grows.
Can beginners do the reverse plank hip thrust?
Most can, if they start with the bent-knee tabletop version — feet flat, knees at 90 degrees — which lifts less of the body per rep and is kinder to wrists and shoulders. Once ten tabletop reps with a straight trunk line feel controlled, extend the legs and switch to this full version, cutting the reps back down while the new lever is learned.
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