Planking

Plank, front hold, hover, or abdominal bridge is an isometric core strength exercise that involves maintaining a difficult position for extended periods of time. The most common plank is the front plank which is held in a push-up position with the body's weight borne on forearms, elbows, and toes.

Many variations exist such as the side plank and the reverse plank. The plank is commonly practiced in Pilates and yoga, and by those training for boxing and related sports.

The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include:

Primary muscles: erector spinae, rectus abdominus (abs), and transverse abdominus.

Secondary muscles (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.

Muscles involved in the side plank include:

Primary: transverse abdominus, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external and internal obliques.

Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings.

The current world record (according to Guiness World Records) for the plank position is 33 minutes and 40 seconds, set in Queensland, Australia on 11 May 2011 by 68 year old Paul Drinan.