Plank (exercise)

A plank is an isometric core strength exercise. The term isometric describes a type of exercise where muscles engage without movement. This means you hold a specific position against gravity. It is also known as a front hold, a hover, or an abdominal bridge. This exercise is vital for building stability in the torso. People use it to strengthen the muscles that support the spine. It is a fundamental movement in many different physical disciplines.

The most common version is the forearm plank. To perform this, you hold a position similar to a push-up. You must bear your body weight on your forearms, elbows, and toes. This requires constant tension to keep the body straight. Another version is the extended plank, which increases the difficulty significantly. In an extended plank, you begin in a push-up position. Then, you extend your arms or hands as far forward as possible. This shift changes how your weight is distributed.

There are several distinct types of planks used for different goals. The side plank focuses on different muscle groups than the front plank. There is also the reverse plank variation. Some people even perform a single-arm plank. One notable example involves balancing on medicine balls. This requires intense focus and balance. Each variation changes the intensity of the movement. Small changes in your position can make the exercise much harder.

Different planks target specific muscle groups in the body. A front plank primarily uses the erector spinae and the rectus abdominis, which are the "abs." It also uses the transverse abdominis for deep stability. Secondary muscles involved include the trapezius, rhomboids, and the rotator cuff. Your shoulders also work hard using the deltoid muscles. The pectorals, serratus anterior, and glutes also assist. Even your quadriceps and gastrocnemius help maintain the hold.

The side plank targets a different set of muscles. The primary muscles are the transversus abdominis and the obliques. It also engages the gluteus medius and gluteus minimus, which are hip abductors. The adductor muscles of the hip also participate. Secondary muscles for the side plank include the gluteus maximus, quadriceps, and hamstrings. By changing the orientation of the body, you shift the mechanical load. This allows for a more complete training of the core.

Planks are used widely across many different fields. They are a staple in Pilates classes. In yoga, the plank is often called Chaturanga Dandasana. It is used in many yoga sun salutations. Athletes, such as boxers, use planks for specialized training. The exercise is also used by military recruits for incentive training. This demonstrates its effectiveness for building functional strength. It is a versatile tool for various physical needs.

Research shows that isometric exercises offer specific health benefits. A study in the British Journal of Sports Medicine analyzed 270 trials. It found that isometric exercises are very effective. Specifically, they may help in reducing blood pressure. This happens when muscles engage without moving the joints. This makes the plank a valuable tool for general health. It is more than just a way to build muscle.

Many people have pushed the limits of this exercise. Josef Šálek from the Czech Republic holds a massive record. He held a front plank for 9 hours, 38 minutes, and 47 seconds in May 2023. Before him, Daniel Scali held the record for over 9 hours in 2021. For women, DonnaJean Wilde held a plank for 4 hours, 30 minutes, and 11 seconds in 2024. Some even add weight to the challenge. Xu Qisheng held a plank with a 100-lb pack in China. Silehm Boussehaba even held a plank with a 200-lb pack. These feats show the incredible endurance of the human body.