Extended Plank
Muscle Groups: Abs
Extended Plank focuses on Abs, with Shoulders, Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Extended Plank with proper form and technique.
- 1
Begin in a standard plank position with your forearms on the floor, elbows directly under your shoulders, and your body forming a straight line from head to heels.
- 2
Slowly walk your hands forward, one hand at a time, extending your arms further away from your body while keeping your elbows straight.
- 3
Continue to extend your hands as far forward as you can comfortably maintain a straight body line, ensuring your hips do not sag or pike upwards.
- 4
Engage your core muscles tightly and keep your glutes squeezed to prevent your lower back from arching.
- 5
Hold this extended position for the desired duration, maintaining a rigid body from head to heels.
- 6
To return, slowly walk your hands back towards your body until your elbows are once again under your shoulders, then relax the position.
Secondary Muscles
While Extended Plank primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Lower Back . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Extended Plank, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Extended Plank, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
