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 (laboratory), a highly specialized shared research resource * Core (manufacturing), used in casting and molding * Core (optical fiber ...

strength exercise that involves maintaining a position similar to a

push-up The push-up (press-up in British English) is a common calisthenics Physical exercise, exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoralis major muscle, pectoral muscl ...

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". Pilates uses a combination of around 50 repetitive e ...

and

yoga as exercise Yoga as exercise is a physical activity consisting mainly of asana, postures, often connected by vinyasa, flowing sequences, sometimes accompanied by pranayama, breathing exercises, and frequently ending with savasana, relaxation lying down or ...

where it is called

Chaturanga Dandasana Chaturanga Dandasana (; ) or Four-Limbed Staff pose, also known as Low Plank, is an asana in modern yoga as exercise and in some forms of Surya Namaskar (Salute to the Sun), in which a straight body parallel to the ground is supported by the toes ...

, and by those training for

boxing Boxing is a combat sport and martial art. Taking place in a boxing ring, it involves two people – usually wearing protective equipment, such as boxing glove, protective gloves, hand wraps, and mouthguards – throwing Punch (combat), punch ...

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 The erector spinae ( ) or spinal erectors is a set of muscles that straighten and rotate the back. The spinal erectors work together with the glutes (gluteus maximus, gluteus medius and gluteus minimus) to maintain stable posture standing or si ...

rectus abdominis The rectus abdominis muscle, () also known as the "abdominal muscle" or simply better known as the "abs", is a pair of segmented skeletal muscle on the ventral aspect of a person, person's abdomen. The paired muscle is separated at the midline b ...

(abs), and transverse abdominis. * Secondary muscles ( synergists/ segmental stabilizers):

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 human spine, spine and laterally to the spine of the scapula. It moves the scapula and ...

(traps), rhomboids,

rotator cuff The rotator cuff (SITS muscles) 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 a ...

, the anterior, medial, and posterior

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

s (delts), pectorals (pecs),

serratus anterior The serratus anterior is a muscle of the chest. It originates at the side of the chest from the upper 8 or 9 ribs; it inserts along the entire length of the anterior aspect of the medial border of the scapula. It is innervated by the long thor ...

gluteus maximus The gluteus maximus is the main extensor muscle of the hip in humans. It is the largest and outermost of the three gluteal muscles and makes up a large part of the shape and appearance of each side of the hips. It is the single largest muscle in ...

(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 is located superficial to the soleus in the posterior (back) compartment of the leg. It runs from its t ...

. 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, deep to (layered below) the inter ...

, gluteus medius and gluteus minimus muscles (abductors), the

adductor muscles of the hip The adductor muscles of the hip are a group of muscles in the medial compartment of the thigh mostly used for bringing the thighs together (called adduction). Structure The adductor group is made up of: * Adductor brevis * Adductor longus * A ...

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

hamstring A hamstring () is any one of the three posterior thigh muscles in human anatomy between the hip and the knee: from medial to lateral, the semimembranosus, semitendinosus and biceps femoris. Etymology The word " ham" is derived from the Old ...

s. A study in ''

British Journal of Sports Medicine The ''British Journal of Sports Medicine'' is a twice-monthly peer-reviewed medical journal covering sports science and sports medicine including sport physiotherapy. It is published by the BMJ Group. It was established in 1964 and the editor-in-c ...

'' of 270 trials found that

isometric exercise An isometric exercise is an exercise involving the static contraction of a muscle without any visible movement in the angle of the joint. The term "isometric" combines the Greek words ''isos'' (equal) and ''-metria'' (measuring), meaning that i ...

s which involve engaging muscles without movement, such as wall sits and planks, were more effective than other types of exercise for reducing

blood pressure Blood pressure (BP) is the pressure of Circulatory system, circulating blood against the walls of blood vessels. Most of this pressure results from the heart pumping blood through the circulatory system. When used without qualification, the term ...

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 British reference book published annually, list ...

'' lists the record for longest duration of a front plank, resting on elbows, as 9 hours, 38 minutes and 47 seconds set by Josef Šálek from the

Czech Republic The Czech Republic, also known as Czechia, and historically known as Bohemia, is a landlocked country in Central Europe. The country is bordered by Austria to the south, Germany to the west, Poland to the northeast, and Slovakia to the south ...

. The former record of 9 hours, 30 minutes and one second was set by Daniel Scali. Before Scali, veteran Marine officer George Hood set a record of 8 hours 15 minutes and 15 seconds 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 hr 30 min 11 seconds by DonnaJean Wilde in March of 2024 (Canada). *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 20 min 03 sec, and was achieved by Xu Qisheng (China) in Guangzhou, Guangdong, China, on 10 November 2022. *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 plank

References

External links