Plank

Movement and technique

A front plank is an isometric support on forearms or hands and feet or knees. Shoulder, trunk, hip and leg muscles contribute to maintaining the position. Support choice, lever length and joint angles alter demand, so the exercise does not isolate one muscle or prove “core stability” with a universal time score.

ACSM resistance-training position stand 2026 · OpenStax axial muscle anatomy · WHO low-back-pain fact sheet

Scaling and limits

Choose a version that allows steady breathing, controlled position and tolerable wrists, shoulders and back. Kneeling or elevating the hands shortens leverage; extending the lever or adding load can increase demand. Progress duration or difficulty gradually. Planks can be one resistance exercise, but they do not guarantee posture correction, visible abdominals, injury prevention, pain treatment or HYROX^® performance.

ACSM resistance-training position stand 2026 · OpenStax axial muscle anatomy · WHO low-back-pain fact sheet

FAQ

Which muscles work?

Multiple shoulder, trunk, hip and leg muscles contribute.

ACSM resistance-training position stand 2026 · OpenStax axial muscle anatomy · WHO low-back-pain fact sheet

How long should I hold?

Use a controllable duration; no universal target.

ACSM resistance-training position stand 2026 · OpenStax axial muscle anatomy · WHO low-back-pain fact sheet

Does it treat back pain?

No. Persistent pain needs appropriate assessment.

ACSM resistance-training position stand 2026 · OpenStax axial muscle anatomy · WHO low-back-pain fact sheet

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