> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Supine plank
> Novice · Static · Bilateral. Strength, flexibility
Also known as: Purvottanasana, Upward Plank Pose, Straight bridge hold, Reverse plank.
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 9 s |
## Technique
1. From a seated position with the legs extended in front, place the hands at some distance behind the hips with the fingers facing forward, and about shoulder width apart.
2. Press down into the hands to lift the chest, and then press down into the heels to lift the hips into alignment with the shoulders.
## Form tips
* Push your shoulders blades back: don't let your shoulder shrug.
* Legs are straight.
* Point the feet and reech the toes toward the floor.
* Engage the glutes and thighs to lift up, as well as the upper back muscles to keep the chest lifted.
## Muscles
* Spinalis thoracis
* Longissimus thoracis
* Iliocostalis
* Rhomboid major
* Middle trapezius
* Lower trapezius
## Equipment
## Appears in
## Progressions
Intermediate
Intermediate
Intermediate
Novice
Intermediate
Novice
## Variations
Novice
Novice
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/supine-plank-e0c3). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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