Anti-Extension Core · Bodyweight / mat
Plank
Primary muscles: Abdominals; trunk; shoulders
Exercise data by RepDB (repdb.co)
Setup
- Place forearms on the floor with elbows under the shoulders.
- Extend the legs and support yourself on toes and forearms.
- Set the body in a straight, comfortable line.
How To Perform It
- Brace the trunk and squeeze the glutes lightly.
- Breathe normally while holding the position.
- End the set when you can no longer maintain the same shape.
Key ASF Cue
“Hold the shape - duration only counts while position stays solid.”
Common Mistakes
- Hips sagging.
- Hips piking excessively.
- Holding the breath.
Alternatives / Substitutions
Safety Note
Use a shorter hold or elevated plank if you cannot maintain a controlled position.