Logan Steele
Planks are a great way to engage your core and build full-body strength. This simple, equipment-free exercise targets muscles in your upper body, core, and lower body. Planks are an isometric exercise, which means that the muscles create tension by resisting gravity, rather than lengthening or shortening. This makes it a great option for people who are sedentary throughout the day. Planks can also help with back pain by strengthening the midline. The core muscles activated by a plank include the transversus abdominis, rectus abdominis, and oblique muscles. The rectus abdominis is the muscle group that forms the “six-pack look. The plank also works your shoulders, deltoids, lats, triceps, pectorals, biceps, rhomboids, glutes, quads, hamstrings, and calves.
| Characteristics | Values |
|---|---|
| Type of exercise | Isometric |
| Muscle groups targeted | Core, shoulders, upper body, lower body |
| Specific muscles targeted | Transversus abdominis, rectus abdominis, obliques, deltoids, lats, triceps, pectorals, biceps, rhomboids, glutes, quads, hamstrings, calves, extensor muscles in feet |
| Benefits | Increased muscular activation, time under tension, core strength, spine and pelvis stability, reduced back pain |
| Plank types | Forearm plank, straight-arm plank, knee plank, high plank |
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What You'll Learn
Core muscles
Planks are a fantastic way to engage your core and build full-body strength. They are an isometric exercise, which means the muscles do not lengthen or shorten during the movement. Instead, the muscles create tension by resisting gravity.
The plank primarily works your core muscles, which include the transversus abdominis, rectus abdominis (often referred to as the "six-pack"), and oblique muscles. The transversus abdominis is a deep abdominal muscle layer that helps stabilize your spine and pelvis, while the rectus abdominis is the top layer of muscles on your stomach. The obliques are also targeted, which are the muscles on the sides of your abdomen that help with rotation and lateral bending.
To engage your core effectively during a plank, it is important to maintain proper form. This includes keeping your hips level, avoiding lifting them too high or letting them sag too low. Additionally, engaging your stomach muscles and keeping your core tight will help you maintain a straight line from head to heel.
The core muscles are highly connected to the lower body, including the glutes, quadriceps, and hamstrings. These muscles work together to stabilize your body and protect your lower back.
Planks are a simple and equipment-free exercise that can be easily incorporated into your routine. With perfect form, you can effectively target your core muscles and build full-body strength.
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Upper body
Planks are a full-body exercise that targets the upper body, core, and lower body. The upper body muscles that are targeted by planking include the deltoids (shoulders), lats, triceps, pectorals (chest muscles), biceps, and rhomboids (back muscles).
The plank is an isometric exercise, which means that the muscle does not lengthen or shorten during the movement. Instead, the muscles create tension by resisting gravity. This makes planking a great exercise for people who sit for long periods during the day, as it can help to counteract the anterior tilting that occurs in the pelvis from sitting for extended periods.
To perform a simple low plank, start by lying face down on the ground. Lift your body onto your forearms, ensuring your elbows are positioned directly under your shoulders. Tuck your toes under and raise your body, maintaining a straight line from your head to your heels.
It is important to keep your core engaged and maintain a neutral spine throughout the exercise. This will help you perform the plank correctly and target the correct muscles. If you are new to planking, it is recommended to start with a forearm plank or knee plank before progressing to a straight-arm or high plank.
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Lower body
Planks are a great way to strengthen your lower body. They target the muscles in your legs and buttocks, including your quadriceps (front of thighs), gluteal muscles (buttocks), hamstrings, and calves. The plank is a full-body exercise that works your muscles from head to toe, and is a great way to strengthen your body from top to bottom.
The plank is an isometric exercise, meaning it involves holding a static position rather than moving through a range of motion. This type of exercise is excellent for building strength and stability in the targeted muscles. By holding your body in a straight line, you are working against gravity's pull to keep your body in alignment, which challenges your lower body muscles.
The lower body and core are highly connected, and both play a crucial role in stabilising your body during a plank. Your core muscles, including your abdominals and lower back, work together with your lower body to maintain a straight line and balance your body weight on your arms and toes. This makes the plank an excellent exercise for improving core strength and stability, which can help reduce lower back pain and improve athletic performance.
To ensure you are targeting your lower body effectively during a plank, it is important to focus on proper form. Engage your glutes and abdominal muscles to prevent injury and gain maximum benefit. Keep your body in a straight line, with your hips lifted and level. Your gaze should be down, and you should take steady, even breaths. Start with holding the plank for 20-30 seconds and work your way up to more sets as you get comfortable with the exercise.
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Glutes
Planking is a full-body exercise that targets the glutes, or gluteal muscles, which are responsible for stabilising and aligning the hips and lower back. The glutes are made up of three muscles: the gluteus maximus, one of the body's biggest and strongest muscles, and the gluteus medius and gluteus minimus, two smaller but important muscles.
When performing a plank, it is important to squeeze and hold the glutes tight throughout the exercise. This helps to prevent the hips from sagging, a key point of proper form. By contracting the glutes, the hips and lower back are stabilised, reducing the risk of injury.
To engage the glutes effectively during a plank, it is essential to maintain a neutral spine position. This involves keeping the back straight and firm, with the abdominal muscles drawn up and in towards the spine. It is important to avoid letting the lower back arch or the belly drop out, as this can compromise the effectiveness of the exercise and put unnecessary strain on the body.
To increase the challenge and further target the glutes, variations of the traditional plank can be incorporated. For example, starting in a traditional plank position, step your right leg out wider than your hip and tap the floor, then return to the starting position. Repeat this movement with the left leg, completing 10-15 repetitions on each side while maintaining proper form. This variation adds an extra challenge by requiring greater stability and balance, thereby increasing the demand on the glutes and other lower body muscles.
Additionally, performing the plank exercise on an unstable surface, such as a dynamic cushion or suspension device, has been shown to increase core muscle activity and specifically target the glutes. This is due to the increased muscle demand required to maintain balance and stability on an uneven surface.
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Triceps
Planking is a full-body exercise that targets the core, shoulders, upper body, and lower body. It is an isometric exercise that involves getting into a push-up position and maintaining that position for as long as possible. The core muscles are essential for keeping the spine in a neutral position and preventing the trunk from "dipping".
The triceps are specifically targeted during a high plank, where the arms are straight. With the arms straight, the triceps are activated to support the body weight. This is a muscle group that many women tend to overlook, according to Wickham.
To perform a high plank, start by lying on your stomach with your elbows and forearms at your sides, ensuring that your elbows and shoulders are aligned. Then, slowly lift your torso and upper body off the ground by pressing into your forearms. You can also perform a high plank on your palms instead of your forearms.
The high plank can be made more challenging by adding an arm lift. To do this variation, start in a high plank position. Carefully shift your weight to your right forearm or palm and extend your left arm straight out in front of you. Hold for three seconds, keeping your core tight, and then slowly bring your arm back to the starting position. Repeat on the other side.
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Frequently asked questions
Planking is a full-body exercise that targets nearly every muscle in your body. It is especially good for engaging your core, including your transversus abdominis, rectus abdominis, and oblique muscles.
Planking helps strengthen your lower, mid, and upper body muscles. It also helps to support your spine and internal organs.
Beginners should start with a forearm plank or a knee plank. Once you can hold a forearm plank for 30 seconds with good form, you can try a straight-arm plank.
Aim for 20-30 seconds, repeated two to four times. If you can hold a plank for longer, go for it, but always maintain proper form.
A straight-arm plank targets your abdominal, back, and posterior leg muscles. It also places more stress on your hands and wrists.
