Extended Plank

Calisthenics / Expert

0 ratings

Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 00:00:46
    average time
  • 00:01:15
    best time
  • 4
    times logged
  • #737
    popularity rank

Average Sitewide Extended Plank Time

  • 00:00:46
    average time
  • 00:01:15
    best time
  • 4
    times logged
  • #747
    popularity rank

Average Male Extended Plank Time

  • 00:00:00
    average time
  • 00:00:00
    best time
  • 0
    times logged
  • #576
    popularity rank

Average Female Extended Plank Time

How to do the Extended Plank:

Muscles Worked

Lower back secondary Hip flexors secondary Abs primary Muscles diagram

Details

The extended plank is a calisthenics exercise that primarily targets the abs and to a lesser degree also targets the lower back and hip flexors ...more

The extended plank is a calisthenics exercise that primarily targets the abs and to a lesser degree also targets the lower back and hip flexors.

The only extended plank equipment that you really need is the following: exercise mat. There are however many different extended plank variations that you can try out that may require different types of extended plank equipment or maye even require no equipment at all.

Learning proper extended plank form is easy with the step by step extended plank instructions, extended plank tips, and the instructional extended plank technique video on this page. The extended plank is a n/a exercise for those with a expert level of physical fitness and exercise experience. Watch the extended plank video, learn how to do the extended plank, and then be sure and browse through the extended plank workouts on our workout plans page!

Tips

  1. It is imperative that your hips do not sag. Brace stomach just as if someone is going to punch you in the gut.
  2. Keep abdomen contracted, but at the same time take quick short breaths while holding yourself up

Variations

  1. Keep arms extended except place feet on an elevated platform behind you (extended decline plank).
  2. Raise right leg up and hold for a few seconds. Let down. Repeat with left leg.
  3. Raise right arm up while simultaneously raising your left leg up. Pause, lower back down. Repeat with opposite leg and arm.

Types

  • Force Type: N/A
  • Mechanics Type: Isolation

No Reviews yet.

Equipment Needed

Tips

  1. It is imperative that your hips do not sag. Brace stomach just as if someone is going to punch you in the gut.
  2. Keep abdomen contracted, but at the same time take quick short breaths while holding yourself up

Variations

  1. Keep arms extended except place feet on an elevated platform behind you (extended decline plank).
  2. Raise right leg up and hold for a few seconds. Let down. Repeat with left leg.
  3. Raise right arm up while simultaneously raising your left leg up. Pause, lower back down. Repeat with opposite leg and arm.

Types

  • Force Type: N/A
  • Mechanics Type: Isolation