Rucking Revolution

PLANK

PURPOSE

The plank is a fundamental core exercise that builds isometric strength in the abdominals, lower back, and shoulders while improving overall stability and posture.

Primary muscles: Core, Shoulders, Glutes

Equipment: Bodyweight

Difficulty: beginner

PROGRESSIONS

  1. Knee plank
  2. Standard plank (hands or forearms)
  3. Shoulder taps plank
  4. Plank jacks
  5. Weighted plank (plate on back)
  6. Plank walk-ups
  7. Long lever plank (arms extended forward)

STEP-BY-STEP TECHNIQUE

  1. Start in push-up position or on forearms
  2. Elbows under shoulders if on forearms, hands under shoulders if on hands
  3. Body in straight line from head to heels
  4. Engage core by pulling belly button toward spine
  5. Squeeze glutes and quadriceps
  6. Hold position without letting hips sag or rise
  7. Breathe steadily throughout

COMMON MISTAKES

  • Sagging hips toward floor
  • Piking hips up in air
  • Letting head drop or look up
  • Holding breath
  • Placing hands too far forward or back

EXERCISE DEMONSTRATION

Person performing forearm plank with proper form: straight body line, elbows under shoulders, core engaged
Person performing forearm plank with proper form: straight body line, elbows under shoulders, core engaged

TRACK YOUR PROGRESS

SETS
DURATION seconds
REST seconds