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Technique

  1. Sit on the floor with legs on an elevated surface in front and hands behind you.
  2. Lift your hips until the body forms a straight line from heels to shoulders.
  3. Hold this face-up plank position while looking upward.

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Form tips

  • Activate your glutes and core to keep the body level.
  • Keep the chest wide and open.
  • Hand should be under the shoulders in the final position

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Muscles

Strength

Primary

  • Spine
  • Back

Secondary

  • Glutes
  • Hamstrings
  • Hip adductors
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Rhomboid major
  • Middle trapezius
  • Lower trapezius
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)

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Equipment

Plyo Box
Plyo Box
Chair
Chair
Bench
Bench

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Appears in

Joint movements
Trunkextension
Shoulderretraction
trains stretches

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Progressions

e1b7

Horizontal supine plank leg lifts

Novice

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Regressions

e0c3

Supine plank

Novice
e00i

Jefferson curl

Novice
e0pl

Elevated glute bridge

Novice
e0c9

Table top

Novice
e0oy

Supine arch body hold

Novice
e0hy

Feet-elevated bridge

Intermediate
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