What is the Plank?
The plank is a bodyweight exercise commonly used to develop core strength, stability, and endurance. The core is engaged to stabilize the plank position against gravity, often performed as an isometric movement. Overall, the plank is a versatile exercise suitable for athletes of all fitness levels.
How to Perform the Plank
The plank is a simple bodyweight exercise. Follow these steps to master the plank:
- Lie face down on the floor with your legs extended behind you. Place your elbows and forearms on the floor, with your shoulders positioned directly above your elbows. Push off the floor with your hands and toes, keeping your elbows bent at a ninety-degree angle and your knees straight.
- Tighten your glutes and engage your core to prevent your hips from sagging towards the floor. Aim to maintain a straight line from your head to your heels. Hold this position for a set amount of time or until you can no longer maintain proper form.
Plank Form
As with any exercise, maintaining proper form during the plank is crucial to reduce the risk of injury. Looking at the floor while planking will help ensure your neck is in line with your spine. Engage your serratus anterior and lower trapezius muscles to stabilize your shoulder blades and pull them down away from your ears. This will prevent your shoulders from rounding forward into an incorrect plank position. Tightening your glutes and lower abdominals will help prevent your pelvis from tilting forward, which can lead to excessive lower back extension.
Muscles Engaged in the Plank
The primary muscle worked during the plank is the rectus abdominis. Additional muscles needed to hold the plank position include:
- Internal Oblique
- External Oblique
- Transverse Abdominis
- Gluteus Maximus
- Lower Back (Erector Spinae)
- Anterior Deltoid
- Serratus Anterior
- Pectoralis Major
- Trapezius
- Deltoid
Benefits of the Plank
The plank is an extremely effective, versatile, and simple way to train the core. It can be done almost anywhere without equipment and can be varied in many ways to challenge yourself! Incorporating the plank or its many variations into your routine will help you:
- Increase core strength, stability, and endurance
- Improve posture
- Enhance breathing and bracing techniques
- Improve overall body strength and stability
Why the Plank is Beneficial
The plank is a simple exercise that can become the foundation of your core training. The basic plank requires no equipment and can be easily incorporated into any workout. The plank can be used to build tremendous core strength and stability, which can improve your balance, overall strength, and performance in other activities. Additionally, the plank can be loaded with additional weight on the upper back, or variations can be added to further increase core and full-body stability.
Plank Variations
There are so many plank variations that you will never get bored. Check out our video on 10 plank variations to see them in action!
