Plank

The king of anti-extension exercises — builds trunk stability, prevents lower back hyperextension, and creates total-body tension

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⚡ Quick Reference

Aspect	Details
Pattern	Core - Anti-Extension
Primary Muscles	Core, Rectus Abdominis
Secondary Muscles	Obliques, Transverse Abdominis
Equipment	Bodyweight (optional mat)
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Forearms on ground: Parallel to each other, shoulder-width apart
   • Elbows directly under shoulders
   • Forearms flat or hands clasped — both work
2. Feet position: Hip-width apart, toes tucked under
3. Body alignment: Straight line from head to heels
4. Glute activation: Squeeze glutes hard — this protects your lower back
5. Core brace: Pull belly button toward spine, like someone's about to punch your stomach

Equipment Setup

Equipment	Setting	Notes
Mat	Optional	Elbow comfort only
Timer	Visible	Track hold duration
Mirror	Side view	Check alignment

Setup Cue

"Elbows under shoulders, squeeze your glutes like you're cracking a walnut, and hollow out your belly"

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🔄 Execution

The Movement

⚙️ Getting Into Position

What's happening: Creating proper alignment before the hold

1. Start in quadruped (hands and knees)
2. Lower to forearms, elbows under shoulders
3. Step feet back one at a time
4. Create full-body tension BEFORE lifting knees

Tempo: Controlled setup, no rushing

Feel: Full body engagement, anticipation of tension

⏸️ The Hold

What's happening: Isometric contraction resisting gravity

1. Maintain neutral spine — no sagging, no piking
2. Squeeze glutes continuously
3. Brace core like resisting a punch
4. Breathing: Steady, rhythmic breathing (never hold breath)
5. Push floor away with forearms

Tempo: 30-60 seconds initially

Feel: Deep core burn, trembling is normal, shoulders and glutes working

Common error here: Lower back sagging — this defeats the purpose and stresses the spine

🫁 Breathing Pattern

What's happening: Maintaining core tension while breathing

1. Breathe through your nose or mouth — find your rhythm
2. Don't hold breath — this spikes blood pressure
3. Keep core tight even while breathing
4. Think: "Breathe around the brace"

Rhythm: 3-4 seconds inhale, 3-4 seconds exhale

Feel: Challenge to maintain tension while breathing

🔚 Ending the Hold

What's happening: Safely exiting the position

1. Lower knees to ground with control
2. Sit back into child's pose
3. Breathe deeply and reset
4. Assess form before next set

Key Cues

Primary Cues

• "Squeeze your glutes like you're crushing a diamond" — prevents lower back sag
• "Push the floor away" — activates shoulders, creates stability
• "Belly button to spine" — activates deep core muscles
• "Long body, not sagging tent" — maintains neutral alignment

Duration Guide

Goal	Duration	Sets	Rest
Beginner	20-30s	3	30-60s
Intermediate	45-60s	3-4	45s
Advanced	60-90s+	4-5	60s

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rectus Abdominis	Resists spinal extension (anti-extension)	████████░░ 80%
Transverse Abdominis	Deep core stabilization, intra-abdominal pressure	█████████░ 90%

Secondary Muscles

Muscle	Action	Activation
Obliques	Resist lateral flexion, trunk rotation	██████░░░░ 60%
Erector Spinae	Co-contract with abs for rigid spine	█████░░░░░ 50%

Stabilizers

Muscle	Role
Shoulders/Anterior Deltoids	Support upper body position
Glutes	Prevent hip drop, maintain alignment
Quadriceps	Maintain leg position, knee extension

Anti-Extension Explained

The plank trains your core to resist spinal extension (arching). This is critical for protecting your lower back during squats, deadlifts, overhead press, and daily life movements.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips sagging	Lower back hyperextends	Disc compression, defeats exercise purpose	Squeeze glutes harder, regress to knees
Hips too high	Piked position like downward dog	Reduces core engagement	Lower hips to neutral
Holding breath	Blood pressure spike	Dangerous, unsustainable	Practice breathing while bracing
Head dropped	Cervical spine flexion	Neck strain	Look at floor 1 foot ahead
Shoulders shrugged	Tension in neck/traps	Wasted energy, discomfort	"Shoulders away from ears"

Most Common Error

Lower back sagging — often due to weak glutes or holding too long. The moment your hips sag, the exercise stops working your core and starts stressing your spine. End the set.

Self-Check Checklist

• Elbows directly under shoulders
• Body forms straight line (have someone check or use mirror)
• Glutes are actively squeezed
• Breathing steadily, not holding breath
• No pain in lower back or shoulders

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🔀 Variations

By Emphasis

Increased Stability Challenge

Variation	Change	Why
RKC Plank	Maximum tension, shorter hold (10-20s)	Neural drive, maximal core activation
Single-Leg Plank	Lift one foot 6 inches	Anti-rotation, asymmetrical load
Shoulder Tap Plank	Alternate tapping shoulders	Dynamic stability, anti-rotation

Endurance Focus

Variation	Change	Why
Extended Plank	Walk hands/forearms forward	Longer lever arm
Weighted Plank	Plate on upper back	Increased resistance
Long Duration	90s+ holds	Muscular endurance

Dynamic Variations

Variation	Change	Why
Plank to Pushup	Alternate forearm to high plank	Dynamic stability
Plank Walkout	Walk hands forward and back	Dynamic anti-extension
Mountain Climbers	Knee drives	Cardio, dynamic core

Equipment Variations

Equipment	Exercise Name	Key Difference
Hands elevated	Incline Plank	Easier, beginner regression
Feet elevated	Decline Plank	Harder, more shoulder work
Ab Wheel	Ab Wheel Rollout	Dynamic anti-extension
Suspension Trainer	TRX Plank	Instability challenge

Special Technique: RKC Plank

The "Russian Kettlebell Challenge" plank emphasizes maximum tension over duration:

1. Standard plank position
2. Squeeze EVERYTHING: Glutes, quads, core, fists
3. Posterior pelvic tilt: Tuck tailbone slightly
4. Pull elbows toward feet: (They won't move, creates tension)
5. Hold 10-20s with absolute maximum effort

Better for neural training than muscular endurance

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📊 Programming

Duration by Goal

Goal	Sets	Hold Time	Rest	Frequency
Stability/Strength	4-6	10-20s (RKC style)	45-60s	3-4x/week
Hypertrophy	3-4	30-45s	30-45s	3x/week
Endurance	3-5	60-90s+	30-60s	2-3x/week

Workout Placement

Program Type	Placement	Rationale
Strength-focused	Middle or end	After main lifts
Core-focused	Beginning	When fresh for quality
Circuit training	Middle	Core stability between exercises
Warmup	Beginning	Activate core before training

Frequency

Training Level	Frequency	Volume Per Session
Beginner	3-4x/week	3 sets x 20-30s
Intermediate	3-4x/week	3-4 sets x 45-60s
Advanced	3-5x/week	4-5 sets x 60s+ or weighted

Progression Scheme

Progressive Overload

Once you can hold a plank for 60 seconds with perfect form, choose one progression method:

1. Add weight (plate on back)
2. Increase duration (work toward 90s)
3. Harder variation (feet elevated, RKC, ab wheel)

Don't just keep adding time indefinitely — progress the difficulty.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Wall Plank	Complete beginner, injury recovery
Incline Plank	Learning the pattern
Knee Plank	Can't maintain neutral spine standing

Progressions (Harder)

Exercise	When Ready	Link
Ab Wheel Rollout	Can plank 60s perfect form
Weighted Plank	Can plank 90s perfect form
RKC Plank	Want maximum tension training

Alternatives (Same Goal, Different Movement)

Anti-Extension

Alternative	Difference	Good For
Dead Bug	Supine position	Beginners, back issues
Ab Wheel Rollout	Dynamic anti-extension	Advanced, strength focus
Hollow Body Hold	More bodyline emphasis	Gymnastics, bodyweight athletes

Dynamic Core

Alternative	Benefit
Pallof Press	Anti-rotation + anti-extension
Mountain Climbers	Cardio + core

No Equipment

Alternative	Equipment
Dead Bug	None (just floor)
Hollow Body Hold	None (just floor)
Bear Crawl Hold	None (just floor)

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Prolonged extension stress	Use Dead Bug instead, shorter holds
Shoulder pain	Weight on shoulder joint	Reduce duration, try incline plank
Wrist pain	Pressure on wrists	Use forearms (standard plank already does this)
High blood pressure	Isometric contraction	Breathe continuously, avoid max-effort holds
Pregnancy (2nd/3rd trimester)	Prone position inappropriate	Use Side Plank or Standing Pallof Press

Stop Immediately If

• Sharp pain in lower back (not muscle fatigue)
• Shoulder or wrist pain
• Dizziness or vision changes
• Unable to maintain neutral spine

Safe Execution

Best practices for plank safety:

1. Quality over duration: Perfect 30s beats sloppy 60s
2. Stop when form breaks: The moment hips sag, end the set
3. Breathe continuously: Never hold your breath
4. Build gradually: Add 5-10s per session, don't jump from 30s to 90s

Pregnancy Modifications

Trimester	Recommendation
1st	Plank usually fine if already doing it
2nd	Switch to incline plank or side plank
3rd	Avoid prone exercises, use standing core work

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Spine	Isometric stability (neutral)	0° (no movement)	🟡 Moderate
Shoulder	Isometric flexion	~90° flexion maintained	🟡 Moderate
Hip	Isometric extension	~0° (neutral)	🟢 Low
Elbow	Flexion (90°)	90° maintained	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	90° flexion	Overhead reach	Incline plank, shoulder mobility work
Hip	Neutral extension	Can stand upright	Should be fine for most
Thoracic Spine	Neutral alignment	No excessive kyphosis	Thoracic extension work

Joint Health Note

The plank is a low-impact exercise with minimal joint stress when done correctly. Most joint issues arise from poor form (sagging hips stressing spine) rather than the exercise itself.

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❓ Common Questions

How long should I be able to hold a plank?

Quality matters more than time. Aim for:

• Beginner: 30 seconds with perfect form
• Intermediate: 60 seconds with perfect form
• Advanced: 60+ seconds, then progress to harder variations rather than just adding more time

Once you hit 60-90 seconds, it's time to progress (add weight, harder variation) rather than chasing 5-minute planks.

I feel it in my shoulders more than my core — what's wrong?

This is common! Your shoulders ARE working (they support your upper body), but:

• Make sure you're actively squeezing your glutes — this should shift focus to core
• Pull belly button to spine — engage your abs consciously
• If shoulders fatigue first, they may be weak — this will improve over time

Also ensure elbows are directly under shoulders, not too far forward.

Should I breathe during a plank, or hold my breath?

Always breathe. Holding your breath during isometric exercises spikes blood pressure dangerously. Practice breathing steadily while maintaining core tension — this is actually harder and builds better "real world" core strength.

Is it better to do one long plank or multiple shorter sets?

Multiple sets with perfect form is better than one long set with deteriorating form. Example: 3 x 45s with perfect form beats 1 x 2min where your hips sag for the last minute.

My hands/forearms go numb during planks — is that normal?

No, this suggests too much pressure/compression. Try:

• Ensure elbows are under shoulders (not too far forward)
• Distribute weight evenly across forearms
• Clasp hands vs parallel forearms (see what helps)
• Take breaks if numbness starts

If persistent, consult a doctor.

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📚 Sources

Biomechanics & Muscle Activation:

• McGill, S.M. (2010). Core Training: Evidence Translating to Better Performance and Injury Prevention — Tier A
• Schoenfeld, B.J. & Kolber, M.J. (2016). Strength and Conditioning for Injury Prevention — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• McGill, S.M. (2015). Ultimate Back Fitness and Performance — Tier B
• NSCA Essentials of Strength Training — Tier A

Technique:

• StrongFirst (RKC Plank methodology) — Tier C
• ACE Fitness Exercise Library — Tier C

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For Mo

When to recommend this exercise:

• User is building foundational core strength
• User needs to learn anti-extension (protects spine during squats, deadlifts)
• User wants a simple, equipment-free core exercise
• User has lower back pain (plank teaches proper bracing)

Who should NOT do this exercise:

• Pregnant women (2nd/3rd trimester) → Suggest Side Plank or Standing Pallof
• Acute shoulder injury → Suggest Dead Bug
• Severe low back pain → Suggest Dead Bug first
• High blood pressure (uncontrolled) → Avoid isometric holds, use dynamic core work

Key coaching cues to emphasize:

1. "Squeeze your glutes like you're crushing a diamond"
2. "Push the floor away with your forearms"
3. "Belly button to spine"
4. "Keep breathing — never hold your breath"

Common issues to watch for in user feedback:

• "I feel it in my shoulders/arms" → Cue glute engagement, check elbow position
• "My lower back hurts" → Form is breaking down, regress or shorten duration
• "I can only hold 10 seconds" → Perfectly fine! Regress to knees or incline
• "I can hold 3 minutes" → Time to progress (add weight or harder variation)

Programming guidance:

• Pair with: Any compound lift (teaches bracing), Pallof Press (anti-rotation), Dead Bug (supine alternative)
• Avoid same day as: No conflicts — works well with everything
• Typical frequency: 3-4x per week, can be done daily

Progression signals:

• Ready to progress when: Can hold 60s with perfect form (no sagging)
• Regress if: Cannot maintain neutral spine for 20s

Alternative recommendations based on feedback:

• "Too easy" → Weighted plank, RKC plank, or ab wheel rollout
• "Too hard" → Incline plank or knee plank
• "Boring" → Shoulder tap plank, plank to pushup (dynamic variations)
• "Hurts my back" → Dead bug (often better starting point)

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Last updated: December 2024