How To Do Extended Plank

Extended Plank is an effective exercise to target the transverse abodominis which form the inner abdominal muscles.

There is secondary engagement of the rectus abdominis, serratus and oblique muscles in this exercise.

The Extended Plank’s position requires greater stability from the upper body particularly from the shoulders and also the legs.

This is a great exercise for developing overall strength and can improve stability, flexibility and mobility.

Extended Plank How To

  • Assume the top position of a Plank but keep your arms fully straightened out and positioned directly under your shoulders.
  • Move your feet further back until your hands are in front of your shoulders in the fully extended position. Your arms should be slightly wider than shoulder width apart.
  • Keep your legs straight and shoulder- width apart and push your feet through the floor for better stability.
  • Maintain a straight, flat back position with your upper back aligned with your lower back and your hips aligned with your shoulders.
  • You may repeat the exercise once you’ve completed the target duration of the Extended Plank.

Form and Technique

Extended Plank is best performed as a static exercise. This means you have to hold the position for a period of time.

If you’re a beginner, hold the position as long as you comfortably can until you can get to the fitness standard of 120 seconds

You can also perform Extended Plank in increments of 10 second holds. Start out with 5 sets of 5 reps which each rep equivalent to a 5 second hold.

Keeping your hips too high or too low will diminish the effectiveness of Extended Plank.

Maintain a straight body position with your hands fully extended and in front of your shoulders.

Variations: Plank Hold | Swiss Ball Plank

Routine for Strength: 5 sets x hold as long as possible (30 secs rest between sets)

Routine for Muscle Gains: n/a

Extended Plank