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Plank

An isometric anti-extension hold that trains the trunk to resist arching while maintaining a rigid head-to-heel line.

CoreBodyweightAnti-extension
GoLightWeight mediaplank

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Primary

Rectus abdominisDeep core

Secondary

ObliquesGlutesSpinal erectorsShoulders

Equipment

Bodyweight

Pattern

Anti-extension

Setup

  1. 01Set the forearms on the floor under the shoulders.
  2. 02Extend the legs back with the toes tucked.
  3. 03Tuck the ribs down and squeeze the glutes.
  4. 04Set a straight line from the head to the heels.

Execution

  1. 01Brace the abs as if expecting a light punch.
  2. 02Press the forearms down and lengthen through the crown.
  3. 03Hold the rigid line without letting the hips sag or pike.
  4. 04Keep breathing steady throughout the hold.

Checkpoints

  • -Hips stay level with the shoulders and heels.
  • -Low back does not sag.
  • -Glutes and abs stay engaged together.
  • -Neck stays neutral with the gaze down.

Common mistakes

  • -Letting the hips drop into a sag.
  • -Piking the hips up to rest.
  • -Holding the breath instead of bracing.
  • -Chasing long times after the line breaks.

Programming notes

  • -Use 3 to 4 holds of 20 to 60 seconds.
  • -Stop the set when the straight line starts to break.
  • -Add load or progress to rollouts once long holds are easy.

Related exercises

Ab Wheel Rollout

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Crunch

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Hanging Leg Raise

Bodyweight / Abs

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