> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Horizontal supine plank
> Novice · Static · Bilateral. Strength
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Video length** | 19 s |
## 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.
## 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
## Muscles
Strength
- Glutes
- Hamstrings
- Hip adductors
* Spinalis thoracis
* Longissimus thoracis
* Iliocostalis
* Rhomboid major
* Middle trapezius
* Lower trapezius
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
## Equipment
## Appears in
## Progressions
Novice
## Regressions
Novice
Novice
Novice
Novice
Novice
Intermediate
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/horizontal-supine-plank-e1b6). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
