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If you tend to focus on training your "mirror muscles" — the ones you can see, like your abs, pecs and biceps — then the reverse plank march is a move worth knowing about.It strengthens the whole posterior chain, so all the muscles you might well be neglecting if you focus on the front of your body in your workouts. The reverse plank march works the back, glutes, hamstrings and calves while also firing up your core.Strengthening my hamstrings has been my long-term focus during workouts this year because I noticed (as a keen runner) they were the part of my body most prone to niggles.Doing a move that then also works my glutes, calves and core, which are also key areas I focus on to support my running, seemed like a big win, especially because you don’t need any equipment to do the reverse plank march.I’ve added the reverse plank march to most of my workouts in the last couple of weeks, and I’ve certainly noticed the effect on my hamstrings.How to do the reverse plank march
(Image credit: Shutterstock)You can do the reverse plank march without any equipment, but it helps to perform the exercise on one of the best yoga mats, which will provide better grip for your hands and feet.Sit with your legs stretched out in front of you.Put your hands on the floor behind you, with your fingers pointing toward your feet.Engage your core and glutes and drive your hips up so your body forms a straight line from your shoulders to your feet.Hold this position — don’t let your hips sag — as you slowly lift one leg and bring the knee toward your chest.Place that foot on the floor again and do the same with the other leg.This is a challenging exercise, so if you’re struggling to do the march, try holding the reverse plank position for 30 seconds instead and doing glute bridges to build up your strength.Get instant access to breaking news, the hottest reviews, great deals and helpful tips.I try to do five reps on each side for the reverse plank march, which doesn’t sound like a lot, but the difficulty of the move means even that feels like a serious challenge, and I certainly noticed DOMS in my hamstrings after my first couple of times.Reverse plank march vs reverse plank crunch
