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Technique

  1. Keep the body parallel to the ground.
  2. Engage your Abs and keep a posterior Pelvic tilt.
  3. Shoulder is protracted (pushed towards the ground) to have a slightly rounded upper back.
  4. Body is straight or slightly hollow (=slightly rounded) to engage the core more.
  5. Head is neutral, looking at the ground in front of you.
Logging: Work each side for the time indicated.

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Muscles

Strength

Primary

  • Abs
  • Obliques
  • Serratus anterior

Secondary

  • Pelvis
  • Chest
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Serratus anterior

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Trunkflexion
Shoulderprotraction
trains stretches

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Progressions

e07d

One-arm one-leg plank

Intermediate
e0cb

Thread the needle plank

Novice
e0pn

One-arm scapular pushup

Intermediate
e0ri

Decline hollow plank block push

Intermediate
e0rk

Decline hollow plank block walk

Intermediate

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Regressions

e07z

Plank

Beginner
e0ij

Plank shoulder tap

Novice
e17h

Lateral plank walk

Intermediate
e0xo

Low plank

Beginner
e16y

Fingertip plank

Novice
e17x

Wide arm plank

Novice
e18v

Rooster Pose

Advanced
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.