Plank Exercise and Side Plank Exercise Progressions

This course discusses the variations, progressions, and regressions of the plank exercise and side plank exercise. This includes tips and cues for learning the starting position and/or improving the standard plank (a.k.a. basic plank, forearm plank. or elbow plank); more complex progressions like high planks on a stability ball with the right foot elevated and left foot planted; or regressions of the starting position, like an elbow plank on knees. Discussion of core muscle anatomy, plank variations, and programming will highlight why planks have become incredibly popular exercises for core muscle group strengthening and conditioning.

This course also considers routine and program design with the plank and side plank exercises. This includes performing planks during core training to “set-up” more advanced upper extremity and lower extremity exercises that start in plank posture, including push-ups, mountain climbers, renegade rows, inch worms, burpees, etc. Further, performing planks and side planks with the addition of the drawing-in maneuver may aid in integrating core muscle synergies including the Anterior Oblique Subsystem. Or, may contribute to corrective exercise programs designed to address movement impairments like an anterior pelvic tilt or knee valgus. Further, the plank exercise may be included in physical rehabilitation programs to address the core muscle inhibition correlated with low back pain, hip pain, knee pain, and/or sacroiliac dysfunction.

Movement and sports medicine professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should consider adding plank position exercises to their repertoire with the intent of improving patient/client outcomes from their integrated performance exercise programs and therapeutic (rehabilitation) interventions.

Planks:

• Plank
• Plank Progressions

Side Plank

• Side Plank and Progressions

Reactive Progressions

• Mountain Climbers

Subsystem Integration:

• Anterior Oblique Subsystem

Caption: Stability ball plank