Plank (exercise)

The most common plank is the forearm plank which is held in a push-up-like position, with the body's weight borne on forearms, elbows, and toes. Many variations exist such as the side plank and the reverse plank. The plank is commonly practiced in Pilates and yoga as exercise where it is called Chaturanga Dandasana,{{cite web |url=http://www.yogajournal.com/poses/469 |title=Four-Limbed Staff Pose |website=Yoga Journal |access-date=2011-04-09}} and by those training for boxing and other sports.

The "extended plank" adds substantial difficulty to the standard plank exercise. To perform the extended plank, a person begins in the push-up position and then extends the arms or hands as far forward as possible.

The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include:{{Cite web|url=https://bootcampmilitaryfitnessinstitute.com/exercises/the-plank/|title=The Plank|date=2013-12-02|website=Boot Camp & Military Fitness Institute|language=en-GB|access-date=2019-08-07}}

• Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominis.
• Secondary muscles (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.

Muscles involved in the side plank include:

• Primary: transversus abdominis muscle, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external and internal obliques.
• Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings.{{Cite web |title=Side Plank Guide: How to Master Side Plank Form - 2025 |url=https://www.masterclass.com/articles/side-plank-guide |access-date=2025-06-06 |website=MasterClass |language=en}}

A study in British Journal of Sports Medicine of 270 trials found that isometric exercises which involve engaging muscles without movement, such as wall sits and planks, were more effective than other types of exercise for reducing blood pressure.{{cite web | last=Bawden | first=Anna | title=Planks and wall sits best exercise for lowering blood pressure, study says | website=the Guardian | date=25 July 2023 | url=https://www.theguardian.com/society/2023/jul/25/best-exercise-lowering-blood-pressure-planks-wall-sits-study}}

Guinness World Records lists the record for longest duration of a front plank, resting on elbows, as 9 hours, 38 minutes and 47 seconds set by Josef Šálek from the Czech Republic.{{cite AV media|date=May 22, 2023|title=NEW: Longest Plank EVER! - Guinness World Records|url=https://www.youtube.com/watch?v=Y3IV0jqh0MY|access-date=23 May 2023|time=6:30|publisher=Guinness World Records|via=YouTube}} The former record of 9 hours, 30 minutes and one second was set by Daniel Scali.[https://www.guinnessworldrecords.com/news/2021/9/longest-plank-record-smashed-with-staggering-new-time-674245 Longest plank record smashed with staggering new time] Guinness World Record, September 4, 2021. Retrieved 23 July 2024. Before Scali, veteran Marine officer George Hood set a record of 8 hours 15 minutes and 15 seconds on February 20, 2020.{{cite news|url=https://www.washingtonpost.com/nation/2020/02/25/planking-guinness-record/|last=Armus|first=Teo|title=Guinness world record for planking set by 62-year-old former Marine George E. Hood|work=The Washington Post|date=February 25, 2020|access-date=23 July 2024}}{{cite news|url=https://www.cnbc.com/amp/2020/03/02/routine-of-george-hood-who-set-world-record-for-planking-over-8-hours.html|last=Scipioni|first=Jade|title=Routine of George Hood who set world record for planking|agency=CNBC|date=March 2, 2020|access-date=23 July 2024}}{{cite news|last=Gresik|first=Dylan|url=https://www.marinecorpstimes.com/off-duty/2020/02/24/at-62-marine-vet-sets-the-guinness-record-with-8-plus-hour-plank/|title=At 62, Marine veteran sets the Guinness record with 8-plus hour plank|work=Marine Corps Times|date=February 24, 2020|access-date=23 July 2024}}Stephenson, Kristen (February 20, 2020) [https://www.guinnessworldrecords.com/news/2020/2/a-retired-marine-just-broke-an-8-hour-plank-record-and-hes-62-years-old-609812 Former US Marine just broke an 8 hour plank record – and he’s 62 years old] Guinness World Records Retrieved 22 February 2020.{{cite magazine|url=https://www.forbes.com/sites/brucelee/2020/02/24/this-62-year-old-broke-the-world-record-for-holding-a-plank/|last=Lee|first=Bruce Y.|title=62-Year-Old George Hood Broke The World Record For Holding A Plank|magazine=Forbes|date=February 24, 2020}}{{cite news|url=https://www.chicagotribune.com/suburbs/aurora-beacon-news/ct-abn-george-hood-sets-world-records-st-0701-story.html|last=Spangler|first=Jessie|title=A fitness instructor from Aurora has set 2 world records|newspaper=Chicago Tribune|date=May 22, 2019|access-date=23 July 2024}} Hood also completed a record attempt in June 2018, holding a plank for 10 hours, 10 minutes and 10 seconds as well as the most cumulative plank time in a 24-hour period of 18 hours, 10 minutes and 10 seconds.{{cite web|url=https://morningchalkup.com/2018/06/29/retired-marine-sets-10-hour-plank-world-record/|title=Retired Marine Sets 10+ Hour Plank World Record|last=Danger|first=Jessica|date=June 29, 2018|website=Morning Chalk Up|access-date=5 October 2019}}

The longest time in an elbow plank:

• by a woman is 4 hr 30 min 11 seconds by DonnaJean Wilde in March of 2024 (Canada).{{cite web|url=https://www.guinnessworldrecords.com/news/2024/3/canadian-grandmother-planks-for-4-5-hours-to-break-womens-record-768083|last=Atwal|first=Sanj|title=Canadian grandmother planks for 4.5 hours to break women’s record|work=Guinness World Records|date=March 27, 2014|access-date=23 July 2024}}
• by a woman with a 60-lb pack is 17 min and 26 sec by Eva Bulzomi (USA) in July 2013.{{cite web|url=https://www.guinnessworldrecords.com/world-records/longest-time-in-an-abdominal-plank-position-with-a-60-lb-pack|title=Longest time in an abdominal plank position with a 60-lb pack (female)|work=Guinness World Records|access-date=23 July 2024}}
• with a 100 lb pack is 20 min 03 sec, and was achieved by Xu Qisheng (China) in Guangzhou, Guangdong, China, on 10 November 2022.{{cite web|url=https://www.guinnessworldrecords.com/world-records/longest-time-in-an-abdominal-plank-position-with-a-100-lb-pack|title=Longest time in an abdominal plank position with a 100 lb pack|work=Guinness World Records|access-date=5 August 2024}}

• with a 200-lb pack is 4 min 2 sec by Silehm Boussehaba (France) in March 2018.{{cite web|url=https://www.guinnessworldrecords.com/world-records/430089-longest-time-in-an-abdominal-plank-position-with-a-200-lb-pack|title=Longest time in an abdominal plank position with a 200-lb pack|work=Guinness World Records|access-date=23 July 2024}}

The longest single-arm plank while balancing on medicine balls is 1 min 20 seconds, by Brandon Westover (USA) in August 2021.{{cite web|url=https://www.guinnessworldrecords.com/world-records/428582-longest-single-arm-plank-while-balancing-on-medicine-balls|title=Longest single-arm plank while balancing on medicine balls|work=Guinness World Records|access-date=23 July 2024}}

Plank.jpg|Extended plank

Side Plank.jpg|Side plank step by step

Modifiedsideplank.jpg|Modified side plank

Medicine Ball Plank.jpg|Medicine ball plank

• Chaturanga Dandasana – yoga low plank
• Crunch (exercise)
• Planche (exercise)
• Sit-up
• Vasishtasana – yoga side plank

{{reflist |refs=

[https://books.google.com/books?id=5un2SO9VYaMC&q=plank&pg=PA61 Knack Weight Training for Women: Step-by-Step Exercises for Weight Loss], Leah Garcia, p. 57. Quote:"Plank variations are abundant, and small changes increase the intensity of the exercise."

[https://books.google.com/books?id=EZgOE9M6-LQC&dq=planking+exercise&pg=PA263 Weight Training for Dummies], Liz Neporent, Suzanne Schlosberg, Shirley J. Archer, p. 263.

[https://books.google.com/books?id=SMe1_tbTMbUC&dq=planking+exercise&pg=PT126 Core Strength For Dummies], LaReine Chabut. Quote:"It's used in all yoga sun salutations and other poses. It is also a Pilates-based exercise used in many of Joseph Pilates exercises..."

[https://books.google.com/books?id=lVMoKIfhPlQC&dq=planking+exercise&pg=PA176 Pocket Guide to Fitness], Louiza Patsis, p. 176. Quote:"The "plank exercise" is used in Pilates classes."

[https://books.google.com/books?id=rLhupek_BbEC&dq=planking+exercise&pg=PA260 Kettlebells for Dummies], Sarah Lurie, p.260. Quote:"If you've done other exercises like yoga or Pilates before, you may be familiar with the plank position already."

{{Cite web|url=http://strength.stack52.com/periodic-table-of-bodyweight-exercises/|title=Periodic Table of Bodyweight Exercises - Stack 52}}

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• {{Commons category-inline|Planks}}

Category:Bodyweight exercises

Category:Reclining asanas