SearchAboutWomen'sHealthSubscribeSex&LoveRelationshipsWeightLossKetoHealthFitnessFoodBeautyLifeHoroscopesValentine'sDayMother'sDaySummerGiftGuidesStyleVideoVision21WHPromotions&EventsWHMHFitnessEquipmentNewsletterFollowFacebookTwitterGoogle+PinterestInstagramYoutubeWinUnitedStatesUSUKEspañaNederlandJapanDoNotSellMyPersonalInformationEditions:USUKEspañaNederlandJapanSubscribeSignInMyAccountSignOutTypekeyword(s)tosearchToday'sTopStories1ShayMitchellTalksAboutLifeAsANewMom220CoolWaterSportsYouShouldTryThisSummer3SmokedSalmon,Watercress,andYogurtOmelet4ThisKettlebellWorkoutWillTightenYourAbsUp5The15BestSunscreensForAcne-ProneSkinKathrynWirsingMeghanMarklebeingdubbedaduchess,leggingswithpockets,hardseltzer—there’snothingbetterthansomethingyoualreadylovegettinganupgrade.Reverseplanksareessentiallythenextlevelofeveryone’sfavoritebootybuilder,glutebridges.Theyrequiremorestrengthfromyourcore,hipextensors,andbutt—onceyou'rethere,though,getreadyforpeachperfection.HowToDoAReversePlankHowto:Startbysittingontheground,andpropyourselfuponyourhands(hardest)orforearms(easier).Keepyourelbowsinlinewithyourshouldersandfingersfacingtowardyourfeet.Extendyourlegsoutinfrontofyou(harder)orbendyourknees(easier).Raiseyourhipssoyourbodyformsastraightlinefromanklestochest,andholdfor5to30seconds.Thereverseplankprimarilytargetstheglutesandhamstrings.Reps/setsforbestresults:Beginwithshortholdsof5to10seconds,workingyourwayuptolongerholdsovertime,advisesLosAngeles-basedexercisephysiologistRachelStraub,CSCS,authorofWeightTrainingWithoutInjury.Ifyourhipssinktotheground,that’sasignyoudon’thaveadequateglutestrengthyet,andneedtostartwithsomefoundationalmoves,likeclamshells,lateralbandwalks,glutebridges,andsquats,sheadds.Butgenerally,youwanttoaimfor8to12repsfor3setsofreverseplank.Ifyouaredoingotherbuttexercises,justdooneset,Straubsays.Formtips:Paininyourlowerbackmeansyou’reextendingatyourbackratherthanyourhips,whichcanoftenbetheresultofweakglutemuscles,inwhichcase,dropdowntothefoundationalmovesmentionedabo