Plank / Anti-Extension

Core stability; progress with time or load.

• Isolation
• Bodyweight
• Beginner

How to do it

• Body in a straight line, glutes and abs braced
• Pelvis tucked, do not let your lower back sag
• Breathe without losing tension
• Progress with weight or seconds, not endlessly

Sets, reps and tempo

Ranges: 20–60 s per set · progress the time or add load

Tempo: Hold the isometric position with your core braced

Common mistakes

• Letting your hips sag (arching your lower back)
• Piking your hips up into a peak
• Holding your breath instead of breathing steadily

Muscles worked

Primary

• Core / abs

Secondary

• Erectors / lower back

Alternatives

• Ab Wheel Rollout
• Pallof Press (anti-rotation)