Standard Plank

The king of core stability — builds anti-extension strength, total body tension, and functional core endurance

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⚡ Quick Reference

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

Movement Summary

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🎯 Setup

Starting Position

1. Forearm position: Place forearms on floor, elbows directly under shoulders
   • Forearms parallel or hands clasped
2. Hand position: Neutral grip, hands can be flat or clasped
3. Body alignment: Extend legs, lift hips to create straight line
   • Head to heels should form perfect plank
4. Feet: Hip-width apart, weight on balls of feet
5. Head position: Neutral, looking at floor about 1 foot in front
6. Core engagement: Brace abs HARD before lifting

Equipment Setup

Equipment	Setting	Notes
Exercise Mat	Optional	Cushions elbows/forearms
Mirror	Optional	Check alignment from side
Timer	Required	Track hold duration

Setup Cue

"Forearms down, elbows under shoulders — squeeze everything, make your body a rigid plank"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Creating total body tension in plank position

1. Start on forearms and knees
2. Elbows directly under shoulders
3. Extend legs one at a time
4. Create straight line from head to heels
5. Engage EVERYTHING — abs, glutes, quads

Tempo: Take time to set up properly

Feel: Entire body tight, like a board

⏱️ Hold Phase

What's happening: Maintaining anti-extension position

1. Breathing: Steady, controlled breaths (don't hold breath)
2. Core: Braced hard, prevent lower back sagging
3. Glutes: Squeezed tight throughout
4. Shoulders: Active, pushing floor away
5. Quads: Engaged, knees locked

Duration: 20-60+ seconds depending on goal

Feel: Abs burning, full body shaking (normal)

Critical: No sagging hips, no pike position

🏁 Completion

What's happening: Ending hold with control

1. Lower knees to floor when form breaks
2. Don't wait until collapse
3. Rest briefly between sets
4. Reset position for next set

When to stop: When you can't maintain neutral spine

Key Cues

Primary Cues

• "Squeeze your glutes like you're holding a coin" — prevents hip sag
• "Push the floor away with your forearms" — activates shoulders/serratus
• "Breathe behind the shield" — maintain brace while breathing

Duration Guide

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

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rectus Abdominis	Anti-extension — prevents lower back arching	█████████░ 85%
Transverse Abdominis	Deep core stability, maintains intra-abdominal pressure	█████████░ 90%
Erector Spinae	Isometric contraction to maintain neutral spine	████████░░ 75%

Secondary Muscles

Muscle	Action	Activation
Obliques	Lateral stability, prevent rotation	███████░░░ 70%
Shoulders	Support body weight, scapular stability	██████░░░░ 60%
Glutes	Hip extension, prevent sagging	███████░░░ 65%

Stabilizers

Muscle	Role
Serratus Anterior	Scapular protraction and stability
Hip Flexors	Assist in maintaining hip position

Muscle Emphasis

This is an anti-extension exercise — your abs work to prevent your lower back from arching under gravity. The longer you hold, the harder they must work.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips sagging	Lower back arches	Defeats purpose, stresses lumbar spine	Squeeze glutes harder, drop to knees if needed
Hips too high	Pike position, butt in air	Reduces core engagement	Lower hips to straight line
Holding breath	Valsalva, tension buildup	Increases blood pressure, reduces endurance	Breathe steadily throughout
Shoulders shrugged	Neck tension, shoulder discomfort	Poor shoulder mechanics	Push floor away, depress shoulders
Looking forward	Neck hyperextension	Neck strain	Look at floor, neutral spine includes neck

Most Common Error

Hip sagging — when core fatigues, hips drop and lower back arches. This is when you should END the set, not push through. Quality over duration.

Self-Check Checklist

• Body forms straight line (head to heels)
• Elbows directly under shoulders
• Glutes and quads engaged
• Breathing steadily (not holding breath)
• Shoulders away from ears
• Neutral head position

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🔀 Variations

By Difficulty Level

Easier Variations

Variation	Change	Best For
Plank on Knees	Knees on floor, shorter lever	True beginners, post-injury
Incline Plank	Hands/forearms on bench	Building up strength
Wall Plank	Standing, hands on wall	Very deconditioned individuals

Standard

Aspect	Details
Position	Forearms on floor, body straight
Best For	Most people, foundational core work
Duration	30-60 seconds

Harder Variations

Variation	Change	Challenge Added
Feet Elevated Plank	Feet on bench	Increases load on core/shoulders
Weighted Plank	Plate on back	Additional resistance
Long Lever Plank	Arms extended on floor	Longer lever arm
Single Leg Plank	Lift one foot	Anti-rotation component

Dynamic Variations

Static Hold

Standard plank — hold position

Dynamic Movement

Variation	Movement	Purpose
Plank Shoulder Taps	Tap opposite shoulder	Anti-rotation
Plank Up-Downs	Forearm to hand transition	Dynamic stability
Plank Jacks	Jump feet in/out	Cardio + core
Plank Walk	Walk hands forward/back	Advanced anti-extension

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📊 Programming

Duration by Goal

Goal	Duration	Sets	Rest	Frequency
Strength/Stability	20-40s	3-4	30-45s	3-4x/week
Endurance	60-90s+	3	45-60s	3-4x/week
Maintenance	30-60s	2-3	30s	2-3x/week

Workout Placement

Program Type	Placement	Rationale
Core-focused	First or second	Can perform fresh
Full-body	End of workout	Core pre-fatigue affects other lifts
Warm-up	Before lifting	Activates core for compound movements
Finisher	End of session	Metabolic/endurance focus

Plank Fatigue

While planks are low-risk, doing them before heavy squats or deadlifts can reduce core stability for those lifts. Save heavy planks for after main movements.

Progression Scheme

Progressive Overload

1. Build duration to 60s with perfect form
2. Then progress variation (feet elevated, weighted, etc.)
3. Don't sacrifice form for longer holds

Sample Progression

Week	Variation	Duration	Sets	Notes
1-2	Standard	30s	3	Build base
3-4	Standard	45s	3	Increase duration
5-6	Standard	60s	3	Master standard
7+	Feet Elevated	30s	3	Progress variation

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Plank on Knees	Cannot maintain 20s with good form
Incline Plank	Building baseline strength
Wall Plank	Very deconditioned, post-surgery

Progressions (Harder)

Exercise	When Ready	Link
Long Lever Plank	Can hold standard 60s perfectly
Feet Elevated Plank	Can hold standard 60s perfectly
Weighted Plank	Can hold 90s+ standard plank

Alternatives (Same Goal, Different Movement)

Anti-Extension

Alternative	Equipment	Difficulty
Dead Bug	Bodyweight	Beginner
Ab Wheel Rollout	Ab wheel	Advanced
Hollow Body Hold	Bodyweight	Intermediate

Dynamic Core

Alternative	Movement Type
Mountain Climbers	Dynamic anti-extension
Bear Crawl	Locomotion + stability

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Holding improper position	Use knees variation, shorter holds
Shoulder issues	Weight on forearms	Incline plank to reduce load
Wrist pain	N/A for forearm plank	Use extra padding
Pregnancy (2nd/3rd trimester)	Prone position, intra-abdominal pressure	Switch to standing core work

Stop Immediately If

• Sharp pain in lower back
• Shoulder pain (not muscle fatigue)
• Dizziness or lightheadedness
• Form completely breaking down (hips sagging severely)

Injury Prevention

Strategy	Implementation
Perfect setup	Check alignment before starting timer
End before collapse	Stop set when form degrades
Breathe continuously	Never hold breath for entire duration
Progress gradually	Add 5-10s per week, not 30s jumps

Most Common Issue

Lower back pain from hip sagging — this means core has fatigued and you're compensating with lower back. End the set immediately. Build up duration gradually.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Static stabilization	Minimal	🟡 Moderate
Spine	Neutral maintenance	No movement	🟢 Low (when done correctly)
Hip	Static extension	Minimal	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	90° flexion	Can raise arms overhead	Incline variation
Thoracic	Neutral extension	Can maintain chest up	Foam rolling, extensions
Hip	Full extension	Can stand straight	Hip flexor stretches

Joint Health Note

Planks are extremely joint-friendly when done correctly. The spine stays neutral and static — no movement means minimal wear. Most joint issues come from poor setup or excessive duration causing form breakdown.

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❓ Common Questions

How long should I hold a plank?

Quality over quantity. If you can hold perfect form for 60 seconds, that's excellent for most purposes. Beyond 60-90 seconds, progress to harder variations (feet elevated, weighted) rather than chasing 5-minute holds with degrading form.

Should I do planks every day?

You can, but 3-4x per week is plenty for most people. Core muscles need recovery like any other muscle group. Daily short planks (20-30s) are fine for maintenance or habit-building.

Why do my shoulders hurt more than my abs?

Two possibilities: (1) Your core is already strong and shoulders are the limiting factor, or (2) You're not engaging your core properly. Focus on the "squeeze glutes, brace abs" cues. If shoulder fatigue persists, you may have weak shoulders that need separate strengthening.

Forearms or hands — which is better?

Forearm plank (standard) is harder because of the longer lever arm and lower position. Start here. Hand plank (straight arm) is easier and used in progressions like plank-to-push-up.

Is shaking normal?

Yes, completely normal, especially when learning or pushing duration limits. Shaking means muscles are working hard to stabilize. It decreases as you get stronger.

My lower back hurts during planks — what's wrong?

Your hips are likely sagging, causing your lower back to arch (extension). Film yourself from the side. If hips sag, you need to: (1) Engage glutes harder, (2) Shorten hold duration, or (3) Regress to knees variation. Never push through lower back pain in a plank.

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📚 Sources

Biomechanics & Muscle Activation:

• McGill, S. (2010). Core Training: Evidence Translating to Better Performance — Tier A
• Schoenfeld, B. et al. (2014). Core Muscle Activity During Physical Fitness Exercises — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• McGill, S. (2015). Back Mechanic — Tier A
• NSCA Essentials of Strength Training — Tier A
• Strength & Conditioning Journal — Tier A

Technique:

• American Council on Exercise — ACE — Tier B
• Stronger by Science — Greg Nuckols — Tier B

Safety:

• McGill, S. (2015). Back Mechanic — Tier A
• NSCA Position Statement on Core Training — Tier A

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For Mo

When to recommend this exercise:

• User wants foundational core strength
• User is beginning a fitness program
• User needs anti-extension work (prevents lower back issues)
• User has no equipment available

Who should NOT do this exercise:

• Acute shoulder injury → Suggest Dead Bug or Hollow Body Hold
• Late pregnancy (2nd/3rd trimester) → Suggest standing core exercises
• Recent abdominal surgery → Wait for medical clearance

Key coaching cues to emphasize:

1. "Elbows under shoulders, body straight like a board"
2. "Squeeze your glutes like holding a coin"
3. "Push the floor away with your forearms"
4. "Breathe steadily — don't hold your breath"

Common issues to watch for in user feedback:

• "My lower back hurts" → Hips sagging, needs regression or shorter holds
• "I feel it all in my shoulders" → May not be engaging core properly, cue glutes and abs
• "I can only hold 10 seconds" → Normal for beginners, progress gradually
• "I can hold 3 minutes" → Time to progress to harder variation

Programming guidance:

• Pair with: Other core work (side planks, dead bugs), full-body routines
• Avoid before: Heavy squats/deadlifts if doing long/hard planks (pre-fatigues core)
• Typical frequency: 3-4x/week
• Place at: End of workout or as core-specific session

Progression signals:

• Ready to progress when: Can hold 60s with perfect form (no hip sag, steady breathing)
• Regress if: Cannot maintain 20s without form breakdown
• Consider variation if: Holding 90s+ easily — switch to feet elevated or weighted

Red flags:

• Lower back pain → immediate form check, likely hip sagging
• Breath-holding entire duration → teach proper breathing
• Shoulders shrugged to ears → cue shoulder depression

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Last updated: December 2024