The plank (also called a front hold, hover, or abdominal bridge) is an isometric

core Core or cores may refer to: Science and technology * Core (anatomy), everything except the appendages * Core (manufacturing), used in casting and molding * Core (optical fiber), the signal-carrying portion of an optical fiber * Core, the centra ...

strength exercise that involves maintaining a position similar to a

push-up The push-up (sometimes called a press-up in British English) is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior ...

for the maximum possible time .

Form

The most common plank is the forearm plank which is held in a

-like position, with the body's weight borne on forearms, elbows, and toes. Many variations exist such as the side plank and the reverse plank. The plank is commonly practiced in

Pilates Pilates (; ) is a type of mind-body exercise developed in the early 20th century by German physical trainer Joseph Pilates, after whom it was named. Pilates called his method "Contrology". It is practiced worldwide, especially in countries suc ...

and

yoga Yoga (; sa, योग, lit=yoke' or 'union ) is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India and aim to control (yoke) and still the mind, recognizing a detached witness-consci ...

, and by those training for

boxing Boxing (also known as "Western boxing" or "pugilism") is a combat sport in which two people, usually wearing protective gloves and other protective equipment such as hand wraps and mouthguards, throw punches at each other for a predetermine ...

and other sports. The "extended plank" adds substantial difficulty to the standard plank exercise. To perform the extended plank, a person begins in the push-up position and then extends the arms or hands as far forward as possible.

Effect

The plank strengthens the abdominals, back and shoulders. Muscles involved in the front plank include: * Primary muscles: erector spinae,

rectus abdominis The rectus abdominis muscle, ( la, straight abdominal) also known as the "abdominal muscle" or simply the "abs", is a paired straight muscle. It is a paired muscle, separated by a midline band of connective tissue called the linea alba. It exte ...

(abs), and

transverse abdominis The transverse abdominal muscle (TVA), also known as the transverse abdominis, transversalis muscle and transversus abdominis muscle, is a muscle layer of the anterior and lateral (front and side) abdominal wall which is deep to (layered below) t ...

. * Secondary muscles ( synergists/

segmental stabilizers In anatomy and physiology, segmental stabilizers are the muscles which provide support across joints, as in the multifidus across spinal vertebrae The spinal column, a defining synapomorphy shared by nearly all vertebrates, Hagfish are bel ...

trapezius The trapezius is a large paired trapezoid-shaped surface muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae of the spine and laterally to the spine of the scapula. It moves the scapula and supports th ...

(traps), rhomboids,

rotator cuff The rotator cuff is a group of muscles and their tendons that act to stabilize the human shoulder and allow for its extensive range of motion. Of the seven scapulohumeral muscles, four make up the rotator cuff. The four muscles are the supraspi ...

, the anterior, medial, and posterior

deltoid muscle The deltoid muscle is the muscle forming the rounded contour of the human shoulder. It is also known as the 'common shoulder muscle', particularly in other animals such as the domestic cat. Anatomically, the deltoid muscle appears to be made up o ...

s (delts),

pectorals Pectoral may refer to: * The chest region and anything relating to it. * Pectoral cross, a cross worn on the chest * a decorative, usually jeweled version of a gorget * Pectoral (Ancient Egypt), a type of jewelry worn in ancient Egypt * Pectoralis ...

(pecs),

serratus anterior The serratus anterior is a muscle that originates on the surface of the 1st to 8th ribs at the side of the chest and inserts along the entire anterior length of the medial border of the scapula. The serratus anterior acts to pull the scapula fo ...

, gluteus maximus (glutes),

quadriceps The quadriceps femoris muscle (, also called the quadriceps extensor, quadriceps or quads) is a large muscle group that includes the four prevailing muscles on the front of the thigh. It is the sole extensor muscle of the knee, forming a large ...

(quads), and

gastrocnemius The gastrocnemius muscle (plural ''gastrocnemii'') is a superficial two-headed muscle that is in the back part of the lower leg of humans. It runs from its two heads just above the knee to the heel, a three joint muscle (knee, ankle and subtalar ...

. Muscles involved in the side plank include: * Primary:

transversus abdominis muscle The transverse abdominal muscle (TVA), also known as the transverse abdominis, transversalis muscle and transversus abdominis muscle, is a muscle layer of the anterior and lateral (front and side) abdominal wall which is deep to (layered below) t ...

gluteus medius The gluteus medius, one of the three gluteal muscles, is a broad, thick, radiating muscle. It is situated on the outer surface of the pelvis. Its posterior third is covered by the gluteus maximus, its anterior two-thirds by the gluteal aponeuros ...

and

gluteus minimus The gluteus minimus, or glutæus minimus, the smallest of the three gluteal muscles, is situated immediately beneath the gluteus medius. Structure It is fan-shaped, arising from the outer surface of the ilium, between the anterior and infer ...

muscles (abductors), the adductor muscles of the hip, and the

external External may refer to: * External (mathematics), a concept in abstract algebra * Externality In economics, an externality or external cost is an indirect cost or benefit to an uninvolved third party that arises as an effect of another party' ...

, and internal obliques. * Secondary: gluteus maximus (glutes), quadriceps (quads), and

hamstring In human anatomy, a hamstring () is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are susceptible to injury. In quadrupe ...

World records

Guinness World Records ''Guinness World Records'', known from its inception in 1955 until 1999 as ''The Guinness Book of Records'' and in previous United States editions as ''The Guinness Book of World Records'', is a reference book published annually, listing world ...

'' lists the record for longest duration of a front plank, resting on elbows, as 9 hours, 30 minutes 1 second set by Daniel Scali. The former record of 8 hours 15 minutes and 15 seconds, was set by veteran Marine officer George Hood on February 20, 2020. Hood also completed a record attempt in June 2018, holding a plank for 10 hours, 10 minutes and 10 seconds as well as the most cumulative plank time in a 24-hour period of 18 hours, 10 minutes and 10 seconds. The longest time in an elbow plank: *by a woman is 4 hours, 19 minutes and 55 seconds by Dana Glowacka (Canada) in May 2019. *by a woman with a 60-lb pack is 17 min and 26 sec by Eva Bulzomi (USA) in July 2013. *with a 100-lb pack is 17 min 02 sec by Silehm Boussehaba (France) in December 2018. *with a 200-lb pack is 4 min 2 sec by Silehm Boussehaba (France) in March 2018. The longest single-arm plank while balancing on medicine balls is 1 min 20 seconds, by Brandon Westover (USA) in August 2021.

Gallery

Plank.jpg, Extended plank Side Plank.jpg, Side plank step by step Modifiedsideplank.jpg, Modified side plank Medicine Ball Plank.jpg,

Medicine ball A medicine ball (also known as an exercise ball, a med ball, or a fitness ball) is a weighted ball whose diameter is about a shoulder-width, (approx. ), often used for rehabilitation and strength training. The medicine ball also serves an impo ...

plank

References

External links