Major Muscles Worked:
Core
High Plank:
- The High Plank exercise is a holding exercise performed on your palms. Although it targets the core, you should be engaging all of your muscles.
Specific Cues:
- Your palms should be directly under your shoulders
- Tuck your hips
- Engage your core, glutes, legs, and back.
- You should have a straight line between your shoulders, hips, knees and ankles. No sagging of the hips, or hips towards the ceiling.
- Look at the ground 1-2 feet in front of you to create a neutral spine.
Low Plank:
- The Low Plank exercise is a holding exercise performed on your forearms. Although it targets the core, you should be engaging all of your muscles.
Specific Cues:
- This variation is good if you have wrist issues.
- Your shoulders should be directly over your forearms, not your elbows.
- The weight should be distributed over your forearms. not on your elbows.
- Tuck your hips
- Engage your core, glutes, legs, and back.
- You should have a straight line between your shoulders, hips, knees and ankles. No sagging of the hips, or hips towards the ceiling.
- Look at the ground 1-2 feet in front of you to create a neutral spine.
Super Plank:
- The Super Plank is performed by alternating between the high and low plank positions.
Specific Cues:
- Review the cues for each of the High Plank and Low Plank variations.
- Try to keep your hips square with the floor while shifting between positions.
- Remember to alternate leading arms in rising to and lowering from the High Plank Position.