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Planks are a great way to work multiple muscle groups and improve your strength and endurance. This simple, equipment-free exercise targets your upper body, core, and lower body. The plank is an isometric exercise, which means you keep your muscles contracted in a single position for a sustained period. Planks are a fantastic way to improve your core strength, working your abdominal muscles, obliques, glutes, hips, and lower back. In addition, planks can help strengthen your chest, arms, wrists, hands, shoulders, legs, and improve your posture.
| Characteristics | Values |
|---|---|
| Type of exercise | Isometric |
| Muscle groups targeted | Core, shoulders, upper body, lower body |
| Core muscles targeted | Transversus abdominis, rectus abdominis, obliques |
| Shoulder muscles targeted | Deltoids |
| Upper body muscles targeted | Lats, triceps, pectorals, biceps, rhomboids |
| Lower body muscles targeted | Glutes, quads, hamstrings, calves, foot muscles |
| Benefits | Full-body strength, core strength, spinal stability, muscular endurance, reduced risk of injury |
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Core muscles
Planks are a great way to engage your core muscles. They are an isometric exercise, which means that you hold a static position, in this case, a push-up position, for a set period of time. This works your muscles under tension, which is a great way to build strength.
The core muscles targeted by a plank include the transversus abdominis, rectus abdominis (often referred to as a "six-pack"), and oblique muscles. The rectus abdominis is the top layer of stomach muscles. The transverse abdominis is the deep abdominal muscle layer, helping to stabilise your back muscles and spine. The obliques are inner and outer muscles that also help to stabilise the body by holding the hips and ribs in alignment.
The plank is a full-body exercise, so it also works the muscles of the upper and lower body. However, the core is the primary muscle group targeted. The core muscles work to resist the downward force of gravity on the elevated trunk, preventing the trunk from "dipping".
The plank is a fantastic exercise for people of all fitness levels as it can be modified to be easier or more challenging. It is a low-impact exercise, so it can be performed frequently and with minimal risk of injury.
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Upper body muscles
Planks are a full-body exercise, targeting muscles in the upper body, core, and lower body. The upper body muscles that are targeted include the trapezius, rhomboid major and minor, latissimus dorsi, pectorals (chest muscles), serratus anterior, deltoids, biceps, and triceps. These muscles work hard to stabilise your body during a plank.
The plank position is similar to a push-up, with weight borne on the forearms and feet, and the body held in a straight line. To get into this position, start on all fours and adjust so your wrists are stacked under your shoulders and your knees are bent and under your hips. Screw your pinkies into the ground and away from your body to activate your lats, and pull your belly button up towards your spine to engage your midline. Then, step one foot back at a time into the push-up start position, with your feet hip-width apart. Push your toes into the floor to engage your lower body and actively push your palms into the floor to turn on your upper body.
The plank is an isometric exercise, meaning there is no movement involved. Instead, you hold the plank position for a set amount of time, or for as long as you can maintain it. This static hold works your upper body muscles hard, as they are engaged to keep your body rigid and straight.
The plank is a great exercise for building strength and stability in your upper body, and it can help improve your performance in other exercises, such as compound movements like the deadlift, clean, and squat. It also increases body awareness, which can help prevent injuries during day-to-day activities.
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Lower body muscles
The plank is a full-body exercise that targets the muscles in your lower body, core, and upper body.
The lower body muscles that are targeted when doing a plank include the glutes, quads, hamstrings, calves, and the extensor muscles in your feet.
To engage your glutes, you must tilt your pelvis forward and squeeze your glutes to protect your lower back and keep your midline from sagging. The side plank, in particular, can help strengthen your gluteus medius and hip abductors, reducing back and knee pain.
The plank also works your leg muscles, and doing a single-leg plank variation will engage these muscles even more.
Additionally, the plank targets your abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis. Engaging your abdominal muscles helps to support your spine and stabilize your back muscles.
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Back muscles
Planks are a great way to strengthen your back muscles and improve your overall fitness. Planks are considered a full-body workout, targeting your abdominal and lower back muscles. The plank is an isometric exercise, which means you keep your muscles contracted in one position throughout the movement. This helps to build muscular endurance, or the ability of your muscles to sustain exercise for a longer period of time.
The plank exercise is particularly beneficial for strengthening your core muscles, which include your abdominals and lower back. A strong core is linked to reduced lower back pain and improved athletic performance. During the plank, your core muscles work to resist the downward force of gravity, helping to maintain a neutral spine position.
The specific back muscles targeted during a plank include the erector spinae, spinal erectors, and the rectus abdominis, which is the deep abdominal muscle layer that helps stabilize your back muscles. Additionally, your obliques, which run along the sides of your abdomen, also engage during a plank, providing a stabilizing effect for your back.
To further challenge your back muscles, you can try variations of the traditional plank, such as the extended plank, where you extend your arms or hands as far forward as possible from a push-up position. You can also try performing the plank on an unstable surface, such as an exercise ball, to increase the activation of your back and core muscles.
Remember, when performing a plank, it's important to maintain proper form and focus on your breathing to ensure you're targeting the correct muscles and reducing the risk of injury.
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Shoulder muscles
Planks are a great way to strengthen your shoulder muscles. The exercise is a staple for a good reason—it's simple, free, efficient, and convenient. It can be done almost anywhere and offers many variations and health benefits.
When doing a plank, you engage your entire core, which includes the shoulder muscles. The plank position also activates the muscles responsible for spine stabilization, improving your posture and helping to alleviate back pain.
The shoulder muscles targeted in a plank are the trapezius, rhomboids, latissimus dorsi, pectoralis, serratus anterior, and deltoids. These shoulder stabilizing muscles are essential for improving stability and protecting the shoulders.
To ensure you are targeting your shoulder muscles effectively, it's important to maintain proper form during a plank. Keep your core tight, your body straight, and your neck in a neutral position. Avoid rotating your shoulders and focus on keeping your body rigid from head to heels.
You can also try variations of the standard plank, such as plank taps, to further engage your shoulder muscles. Start in a traditional straight-arm plank position and lift your right hand to tap your left shoulder, then return it to the floor. Repeat with your left hand tapping your right shoulder. Continue alternating hands for 20 to 30 seconds. This variation adds an extra challenge and helps work on overall stability.
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Frequently asked questions
Planks are a full-body workout, targeting the abdominal and lower back muscles. Planks also strengthen the arms, wrists, hands, shoulders, legs, and glutes.
Planks are a great way to improve your core strength and stability, which can make daily activities easier. They can also help improve your posture and reduce the risk of injury.
Start by aiming to hold a plank for 10-15 seconds, and gradually increase the duration to 30 seconds, 45 seconds, and so on.
