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Plank and side plank strength training exercises - best progressions for planks and side planks. Core movements for endurance, stability, hypertrophy, and strength, and a sample core/abdominal routine. 

Plank Exercise and Side Plank Exercise Progressions

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I have almost completed my CPT certification and am half-way through the Human Movement certification to inform my massage practice. The different modalities of reading, watching audiovisual materials, and attending live or recorded webinars have been important to my learning style and for review.

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I have my personal trainer certificate through here and am almost finished my human movement specialist certification. Overall, the education that Brookbush has packaged together for clinicians and trainers is invaluable. I am a physio assistant so coming from more of a rehab background I appreciate that this education has been beneficial both as a trainer and in a rehab setting. I love that I have been able to do all learning at my own pace and able to work around my schedule. Thank you for setting up this platform! Highly recommend :)

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I have been following Brent Brookbush for nearly a decade- back when I was a personal Trainer and now as a Physical Therapist. BBI is an incredible resource for any movement nerds and corrective exercise specialists! The information is thorough with multiple real world applications. I am looking forward to an in-person Manual Therapist course the second they do one a little bit closer to Virginia ;)

I have taken both the Human Movement Specialist and Certified Personal Trainer certificate programs and have found the value in understanding the how and ways the body moves and functions and from evidence, non-biased, outcome, conceptual, theoretical, and practical approach to helping my clients/patients look better, feel better, and move better.

Over the last years I've returned time and again to Brookbush Institute for stellar coursework as I've worked toward a Human Movement Specialist certification. (I'm currently ACE CPT, and in training with Anatomy Trains for Structural Integration Manual Therapy.) Every Brookbush Institute module is fantastic and each one includes detailed informational videos, written descriptions of how to-do, and, more importantly, why to-do!

I am a 70 yr old chiropractor and no other healthcare provider was able to come up with an exercise protocol particular to my structural and balances and muscle deficits and keep me in the game. And as for continuing education on human skeletal movement, the website is phenomenal full of great exercises for particular mechanical dysfunction.

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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.

Dr. Brent Brookbush demonstrating a plank on a stability ball

Course Description: Plank and Side Plank

Plank Exercise and Side Plank Progressions

Brookbush Institute Course Study Guide Plank Exercise and Side Plank Progressions

Study Guide: Plank Exercise and Side Plank Progressions

Introduction

Signs of Under-activity (Anterior Trunk Muscles):

 Hold the position for as long as optimal form can be maintained.

Corrective/Therapeutic: Up to 1-2 submaximal sets performed daily

Research Summary

) are prone to a complex set of altered behaviors that likely imply synergistic dominance (long/over-active) in those exhibiting dysfunction.

: The Brookbush Institute recommends that mobility issues are addressed prior to active techniques and that 

) should precede core integration techniques, such as the plank. However, research demonstrates that plank and plank progressions have excellent efficacy for increasing activity, hypertrophy, and strength of core musculature.

 Planks may be progressed by adding isometric resisted hip abduction, unilateral hip abduction, and increasing hip abduction angle. The addition of hip adduction should be avoided due to concerns regarding the reinforcement of knee valgus and future knee pain and injury.

The abdominal drawing-in maneuver (ADIM) (or hollowing), cueing a posterior pelvic tilt, increasing shoulder flexion angle, altering foot position, and adding resistance band held in the hands and wrapped around the feet are all progressions that have demonstrated an increase in core muscle activity during a plank.

 Modified planks (plank on elbows and knees) result in significantly less trunk muscle activity than a conventional floor plank.

 Altered head and scapular position may result in undesired increases in activity of muscles that were not the intent of the exercise.

Research suggests the following progressions will increase core muscle activity: 

 Modified (knees), to bilateral (both feet), to unilateral (one foot)

 Floor plank, to inflatable disks or balance pads, to stability ball or suspension trainer

 Under the feet, to under the forearms, to under the feet and forearms.

Although studies demonstrate that some progressions increase 

 activity, the addition of unstable environments to planks are likely not ideal for improving posterior chain muscle strength/endurance.

 Progressive training with planks is effective for increasing anterior trunk muscle strength, endurance, and hypertrophy. Further, incorporating the plank with additional exercise may result in additional increases in hypertrophy and performance.

 Incorporating planks into a strength training program may result in an increase in strength and endurance during other strength training activities.

 Planks may be beneficial for improving core muscle hypertrophy in individuals with pelvic asymmetry, and may be more effective for reducing symptoms of low back pain than general stretching and strengthening routines; however, planks may not be recommended for the treatment of diastasis recti.

Planks may be one of the most effective exercises for increasing anterior trunk muscle activity and recruitment. 

 Planks resulted in more anterior trunk muscle activity than 3-RM front squats or back squats.

Gluteus Medius and Glutes Maximus Activation:

 Single-leg planks with hip extension resulted in high levels of activity of the gluteus medius and 

 Planks are as effective as Kegals for recruiting the transverse abdominis.

 activity more than planks; however, the Brookbush Institute does not recommend their use due to the potential risk of increasing hip flexor over-activity and lumbar spine stress.

 The plank endurance test is a valid and reliable assessment, some normative data has been established, and the test differs significantly from the v-sit endurance test.

 Plank endurance test performance is correlated with anaerobic endurance and not a high-velocity activity, and obesity is moderately correlated with faster times to fatigue.

Attentional foci are unlikely to have any effect on muscle recruitment during planks.

 Caffeine is unlikely to have any effect on plank stability or time to fatigue.

Weight loss: Planks may be an effective intervention for aiding in the achievement of weight loss and waistline circumference goals.

 Social media challenges may be an effective means of spreading education and motivation for participation in fitness activities, including planks.

 The addition of unstable environments during a side plank may increase muscle activity; however, there is likely an upper limit to the increase in muscle activity that can be expected from the addition of unstable environments alone. Further research is needed to determine the factors that may contribute to additional benefits from stability progressions (e.g. coordination, balance, athletic performance, etc.).

 Side-planks are more effective than many common core exercises for increasing 

 and gluteus medius recruitment, are effective for increasing recruitment of the 

, but are less effective than planks for recruiting anterior trunk musculature.

 Side-planks should not be considered an exercise that primarily recruits the lumbar erectors; however, lumbar erector activity is higher during side-planks than planks. This may have implications for the treatment of low back pain.

 Despite shorter times to fatigue when compared to lumbar flexion or extension endurance, side planks may result in hypertrophy of trunk musculature on the engaged side (bottom side), which may be beneficial for addressing lumbopelvic asymmetries.

Motor Behavior and Recommendations

The internal oblique muscles, notice the direction of the fibers and attachment

Addition of Abduction and Adduction

Additional Modifications

Stable vs Unstable Surfaces

Dr. Brent Brookbush demonstrating a stability ball plank

Stable versus Unstable

Outcomes

The location of the rectus abdominis muscle on the anterior side of the body

Comparison to other Exercises

Image of a leg raise exercise

Plank as an Assessment

Additional Considerations

Plank Research Review

Side Plank Research Review

Several studies have compared the effects of unstable environments on the activity of trunk muscles during a side plank. As mentioned above, Imai et al. used fine wire electrodes to demonstrate that adding an unstable environment (lower extremity on Bosu ball) to planks or side-planks increased 

 activity (41). Babakhani et al. demonstrated that adding a stability ball under the forearm during a side-plank significantly increased 

, and gluteus medius EMG activity, but not 

 activity (72). Baritello et al. compared trunk muscle activity during a side-plank, side-plank on an unstable surface, side-plank with perturbation, and side-plank on an unstable surface with perturbation. The findings demonstrated that unstable and perturbation conditions resulted in significantly more activity than a floor plank; however, there was no significant difference between the unstable and perturbation conditions (73). Also mentioned above, Mirmohammad et al. compared side-planks on the floor with or without a stability ball under the forearm(s), demonstrating that all progressions resulted in similar increases in activity and thickness of the 

, multifidus, or quadratus lumborum (38). The studies by Babakhani et al., Mirmohammad et al., and Baritello et al. (38, 72, 73) may imply that once an upper limit of EMG activity is reached, further stability progressions do not result in further increases in activity and thickness. This may be especially true for deep stabilizations muscles, such as the 

, which may be recruited first and reach peak EMG sooner. The "upper limit" trend was noted while reviewing research comparing stable and unstable environments for a variety of core and resistance training exercises and mentioned in 

Stability Training: Unstable Surface and Load Training

. These findings should not be misinterpreted to imply that additional benefits are not achieved from the additional stability progressions. In summary, these studies suggest that the addition of unstable environments during a side plank may increase muscle activity; however, there is likely an upper limit to the increase in muscle activity that can be expected from the addition of unstable environments alone.

Image of the side plank exercise, targeting the abdominial muscles

Comparison to Other Core Exercises

A recruit performing a plank exercise testing abdominial endurance

 Under the feet, to under the hands/forearms, to under the feet and forearms

 Cue posterior pelvic tilt, add unilateral hip abduction, increase shoulder flexion angle

Modified Plank: Elbows and knees on a stable surface

Elbows with one knee and one foot on a stable surface

Elbows and one foot on a stable surface with non-supporting leg extended

Elbows and one foot on a stable surface with non-supporting leg extended and abducted

Note, planks can be progressed by increasing the hip abduction angle of the non-supporting leg (20)

Elbows or push-up position (hands under the chest with arms straight) with knees on an unstable surface.

Note, planks with legs on an unstable surface can be progressed by adjusting the placement of support by a ball or sling. More proximal (e.g. thighs) is easier than more distal (e.g. feet).

Elbows or push-up position (hands under the chest with arms straight) with one knee on an unstable surface, and one foot on a stable surface.

Elbows or push-up position with feet on an unstable surface

Elbows or push-up position with one foot on an unstable surface

Elbows or push-up position with feet on an unstable surface and alternating knee ups

Elbows or push-up position with feet on an unstable surface and alternating hip extension

Elbows or push-up position with feet on an unstable surface and alternating hip extension and abduction

Elbows or push-up position with upper extremity on unstable surface and knees on a stable surface

Elbows or push-up position with upper extremity on an unstable surface and one knee and one foot on a stable surface

Elbows or push-up position with upper extremity on unstable surface and feet on the floor

Elbows or push-up position with upper extremity on an unstable surface and one foot on the floor

Elbows or push-up position with upper extremity on an unstable surface and one foot on the floor and alternating knee ups

Elbows or push-up position with upper extremity on an unstable surface and one foot on the floor and alternating hip extension

Elbows or push-up position with upper extremity on an unstable surface and one foot on the floor and alternating hip extension and abduction

Push-up position (hands under chest with arms straight and feet on the floor) with march with hands

Push-up position alternating opposite shoulder touch

Push-up position with alternating scaption

Unilateral or Unstable Upper-extremity and Unilateral or Unstable Lower-extremity

Push-up position (hands under chest with arms straight and feet on the floor) with march with hands with feet on an unstable surface

Push-up position alternating opposite shoulder touch with feet on an unstable surface

Push-up position with alternating scaption with feet on an unstable surface

There are many additional progressions that can be developed from the combination of unilateral support and/or stability apparatus for both upper and lower extremities.

Optimal form for any exercise should be modeled with the intent of reducing signs that have been correlated with an increased risk of future pain and injury (e.g. absence of forward head, knees bow in, etc.). Generally, this results in cues that focus on the alignment of joints.

Neutral shoulder rotation (hands unclasped)

Neutral lumbar spine with abdominal drawing-in maneuver (ADIM)

Cueing a posterior pelvic tilt may be appropriate

Plank Progressions and Form

Plank

Plank Progressions

Side Plank

Modified Mountain Climbers for Core Reactive Stabilization:

Videos

Ng, J. K. F., Richardson, C. A., Parnianpour, M., & Kippers, V. (2002). Fatigue-related changes in torque output and electromyographic parameters of trunk muscles during isometric axial rotation exertion: an investigation in patients with back pain and in healthy subjects. 

Cholewicki, J., Silfies, S., Shah, R., Greene, H., Reeves, N. Alvi, K., Goldberg, B. (2005). Delayed trunk muscle reflex responses increase the risk of low back injuries. Spine. 30(23), 2614-2620

Larsen, L. H., Hirata, R. P., & Graven-Nielsen, T. (2016). Effects of unilateral and bilateral experimental low-back pain on trunk muscle activity during stair walking in healthy and recurrent low-back pain patients. In 

O'Sullivan, P., Twomey, L., Allison, G., Sinclair, J., Miller, K., & Knox, J. (1997). Altered patterns of abdominal muscle activation in patients with chronic low back pain. 

O’sullivan, P. B., Grahamslaw, K. M., Kendell, M., Lapenskie, S. C., Möller, N. E., & Richards, K. V. (2002). The effect of different standing and sitting postures on trunk muscle activity in a pain-free population. 

Fujitani, R., Jiromaru, T., Kida, N., & Nomura, T. (2017). Effect of standing postural deviations on trunk and hip muscle activity. 

Granata, K. P., Slota, G. P., & Wilson, S. E. (2004). Influence of fatigue in neuromuscular control of spinal stability. 

Lehman, G. J., Hoda, W., & Oliver, S. (2005). Trunk muscle activity during bridging exercises on and off a swissball. 

Ng, J. K. F., Richardson, C. A., Parnianpour, M., & Kippers, V. (2002). EMG activity of trunk muscles and torque output during isometric axial rotation exertion: a comparison between back pain patients and matched controls. 

Brown, S. H., & McGill, S. M. (2009). Transmission of muscularly generated force and stiffness between layers of the rat abdominal wall. 

Folkow, B., Gelin, L. E., Lindell, S. E., Stenberg, K., & Thorén, O. (1962). Cardiovascular reactions during abdominal surgery. 

Vleeming, A., Pool-Goudzwaard, A. L., Stoeckart, R., van Wingerden, J. P., & Snijders, C. J. (1995). The Posterior Layer of the Thoracolumbar Fascia| Its Function in Load Transfer From Spine to Legs. 

Juker, D., McGILL, S., Kropf, P., & Steffen, T. (1998). Quantitative intramuscular myoelectric activity of lumbar portions of psoas and the abdominal wall during a wide variety of tasks. 

Medicine and science in sports and exercise

Andersson, E., Oddsson, L., Grundström, H., & Thorstensson, A. (1995). The role of the psoas and iliacus muscles for stability and movement of the lumbar spine, pelvis and hip. 

Scandinavian journal of medicine & science in sports

McGill, S., Juker, D., & Kropf, P. (1996). Quantitative intramuscular myoelectric activity of quadratus lumborum during a wide variety of tasks. 

Park, J., & Jeong, J. (2019). Effects of plank exercises with resistance of one-sided hip adduction on the abdominal muscle thickness. 

Kim, S. Y., Kang, M. H., Kim, E. R., Jung, I. G., Seo, E. Y., & Oh, J. S. (2016). Comparison of EMG activity on abdominal muscles during plank exercise with unilateral and bilateral additional isometric hip adduction. Journal of Electromyography and Kinesiology, 30, 9-14.

Ko, M. G., & Song, C. H. (2019). The Effects of Plank Exercises with the Contraction of the Adductor Muscle of the Hip Joint on Core Muscle Thickness. 

Bak, J., Shim, S., Cho, M., & Chung, Y. (2017). The effect of plank exercises with hip abduction using sling on trunk muscle activation in healthy adults. The Journal of Korean Physical Therapy, 29(3), 128-134.

Cho, M., Shim, S., Jung, J., & Chung, Y. (2019). Comparison of trunk muscle activity according to hip abduction angle during plank exercise. 

Mok, N. W., Yeung, E. W., Cho, J. C., Hui, S. C., Liu, K. C., & Pang, C. H. (2015). Core muscle activity during suspension exercises. Journal of science and medicine in sport, 18(2), 189-194.

Kang, M. H., Kim, S. Y., Kang, M. J., Yoon, S. H., & Oh, J. S. (2016). Effects of isometric hip movements on electromyographic activities of the trunk muscles during plank exercises. 

Eckard, T., Padua, D., Mauntel, T., Frank, B., Stanley, L., Begalle, R., … & Kucera, K. (2018). Association between double-leg squat and single-leg squat performance and injury incidence among incoming NCAA division I athletes: A prospective cohort study. 

Hewett, T. E., Myer, G. D., Ford, K. R., Heidt, R. S., Colosimo, A. J., McLean, S. G., & Succop, P. (2005). Biomechanical measures of neuromuscular control and valgus loading of the knee predict anteriorcruciate ligament injury risk in female athletes A prospective study. 

Ramskov, D., Barton, C., Nielsen, R. O., & Rasmussen, S. (2015). High Eccentric Hip Abduction Strength Reduces the Risk of Developing Patellofemoral Pain Among Novice Runners Initiating a Self-Structured Running Program: A 1-Year Observational Study. 

journal of orthopaedic & sports physical therapy

Bell, D. R., Padua, D. A., & Clark, M. A. (2008). Muscle strength and flexibility characteristics of people displaying excessive medial knee displacement. 

Archives of physical medicine and rehabilitation

Snyder, K. R., Earl, J. E., O’Connor, K. M., & Ebersole, K. T. (2009). Resistance training is accompanied by increases in hip strength and changes in lower extremity biomechanics during running. 

Kim, E. S., Gil, D. S., Kim, S. B., Hong, J. H., Lee, D. Y., Yu, J. H., & Kim, J. S. (2019). The Comparisons of Different Abdominal Drawing-in Maneuver During Plank exercises on trunk stability. 

Kim, J. W., & Park, M. C. (2020). Effects of the Abdominal Hollowing Technique Applied during Plank Exercises at Different Angles between Ground and the Humerus on Abdominal Stabilization Muscle Activity. 

Schoenfeld, B. J., Contreras, B., Tiryaki-Sonmez, G., Willardson, J. M., & Fontana, F. (2014). An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise. 

Cortell-Tormo, J. M., García-Jaén, M., Chulvi-Medrano, I., Hernández-Sánchez, S., Lucas-Cuevas, Á. G., & Tortosa-Martínez, J. (2017). Influence of scapular position on the core musculature activation in the prone plank exercise. The Journal of Strength & Conditioning Research, 31(8), 2255-2262.

Kim, S. H., & Park, S. Y. (2019). Effect of Head and Leg Positions on Trunk and Upper Trapezius Muscle Activities during Plank Exercise. PNF and Movement, 17(3), 401-409.

Lee, D., Lee, Y., Cho, H. Y., Lee, K. B., Hong, S., Pyo, S., & Lee, G. (2017). Investigation of trunk muscle activity for modified plank exercise: a preliminary study. 

Kim, Y. S. (2019). The Comparative Analysis of Body Muscle Activities in Plank Exercise with and without Thera-band. 

Journal of the Korean Applied Science and Technology

Plank Exercise and Side Plank Exercise Progressions

Related Courses:

Course Description: Plank and Side Plank

Study Guide: Plank Exercise and Side Plank Progressions

Introduction

Research Summary

Plank Research Review
8 Sub Sections

Side Plank Research Review
1 Sub Section

Plank Progressions and Form

Videos
4 Sub Sections

Bibliography

Related Courses:

Comments

Guest

Plank Exercise and Side Plank Exercise Progressions

Related Courses:

Course Description: Plank and Side Plank

Study Guide: Plank Exercise and Side Plank Progressions

Introduction

Research Summary

Plank Research Review8 Sub Sections

Side Plank Research Review1 Sub Section

Plank Progressions and Form

Videos4 Sub Sections

Bibliography

Related Courses:

Comments

Guest

Plank Research Review
8 Sub Sections

Side Plank Research Review
1 Sub Section

Videos
4 Sub Sections