Overview
An isometric core exercise that trains the spine-stabilising function of the abdominals. Progress by adding weight plates on the lower back.
Muscles Trained
Primary core
Secondary
GlutesShouldersQuads
Step-by-Step Instructions
- 1
Get into a forearm plank position — elbows under shoulders.
- 2
Keep hips level — no sagging or piking.
- 3
Brace your abs as if about to take a punch.
- 4
Breathe in and out steadily.
- 5
Hold for prescribed time.
Benefits
- ✓
Trains core in its primary function: spinal stabilisation
- ✓
Low injury risk, high carry-over to all lifts
- ✓
Can be made progressively harder with weight
Form Tips
- →
Don't just hold — actively push elbows toward toes and toes toward elbows
- →
Progress to weighted planks (plate on lower back) for overload
Watch Video Tutorial
Search YouTube for demonstration