← Back to the exercise library

Bench reverse plank knee drive

Core · Posterior chain · both sides
Default: 2 sets × 10 reps · Both sides · Rest 45 sec between sets

Setup

• Reverse plank, hands on the floor behind you
• One heel on a bench, hips up, body in a straight line

Each rep (5 sec)

1. Drive the other knee up 2.5 sec
2. Straighten and lower 2.5 sec
   • Keep your hips up, don't let them drop
   • Press the heel on the bench down hard
   • Shoulders down, chest open

Note: Pocket Posture provides general fitness guidance and is not a substitute for advice from a doctor or physical therapist. If you feel pain or discomfort, stop and consult a professional.