High Plank

Core exercises are common to work into exercise programming. One of the most impactful and essential core exercises is the high plank. This is a commonly used exercise because of its effectiveness and ability to be worked into almost every workout split.

The high plank involves isometric contractions, meaning you have muscle recruitment without any change in the length of the muscles. The exercise targets a variety of core-based muscles, such as the rectus abdominis, obliques, erector spinae, anterior deltoid, and glutes.

There are many benefits of planks, including improvement in core strength, posture, balance, and coordination. We describe the correct form, benefits, how to implement the exercise, and recommended reps and set ranges to use below.

How To Do

  1. Get into an all-fours position on the ground (i.e., on your hands and knees). Your hips should be over your knees. Your hands should be flat on the floor about shoulder-width apart and in line with your shoulders.
  2. Engage your back and shoulder muscles.
  3. Straighten your legs so that only your feet and hands are in contact with the floor. You should now be at the top of a push-up position. Your feet should be less than a foot apart. Keep your pelvis slightly tucked to protect your lower back.
  4. Engage your abdominal and glute muscles.
  5. Push the floor away from you. This begins the start of the duration for the exercise.
  6. Keep your chin tucked with your eyes facing the ground to keep a neutral spine. Keep all of the above muscles engaged for the full duration of the set.
  7. Breathe in through your nose and out through your mouth throughout the set.
  8. When the duration is complete, lower your body to your knees and sit up.

Tips From Expert

  • Start with a shorter duration if you are a beginner. If you are more advanced, increase the time and/or add a variation to the high plank.
  • Are planks good for abs? Yes, they are. Make sure you engage your core throughout the exercise to protect your lower back and increase abdominal activity.
  • Maintain a neutral spine. Keep your body flat as a board. Ensure your hips do not move too high towards the ceiling or drop too low towards the ground.
  • Focus with slow breaths while focusing on engaging your core muscles will help allow you to fully activate your core.

Optimal Sets and Reps

The table below outlines general programming for the high plank for you to implement this exercise into your workout routine. The guidelines are split based on your training goals.

Training Type Sets Reps
Strength Training 2–5 15–30 seconds
Hypertrophy 3–6 30–45 seconds
Endurance Training 2–3 60+ seconds
Power Training 3–5 5–15 seconds (Explosive)
Optimal Sets & Reps of High Plank

How to Put in Your Workout Split

The high plank exercise targets a large subset of muscles in an extremely efficient way. It is also highly adaptable to any individual’s exercise experience and strength level. It can be programmed in several ways shown below.

  • Full Body Days — The high plank works a variety of muscles, both upper and lower body based. Additionally, there are a variety of options to change the level of difficulty.
  • Strength-Building Accessory Exercise — Improving overall core strength and stability can help in several other facets of general strength performance. The high plank does an excellent job of this.
  • At-Home Workouts — The high plank does not require equipment, making it adaptable to at-home workouts.

Recommendations for isometric exercises are not solidified with standards, due to intensity being duration-based rather than based on volume. Therefore, they are typically based on your goal at hand and your experience level.

Estimate your maximum ability to contract (i.e., the average maximum time you could complete a high plank). Then, use the load intensity recommendations that are modified for isometric exercise durations below.

  • Hypertrophy Training — 60%–80% of your maximum ability to contract. This typically will be done for 30–45 seconds, with 60–90 seconds of rest between sets.
  • Endurance Training — 40%–60% of your maximum ability to contract. This is typically for at least 60 seconds, with 60–90 seconds of rest between sets.
  • Strength And Power Training — 80%–100% of your maximum ability to contract. This is typically for less than 30 seconds, with 2–3 minutes of rest between sets.

There are a few pieces to note with these recommendations. If you are new to exercising, you likely will do sets for less time than listed above. You also may need to do modifications to the high plank exercise overall.

Primary Muscle Groups

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Upper Rectus Abdominis

The upper rectus abdominis muscle is a thin muscle that is located just below the lower chest between your ribs. This muscle is also known as your upper abs.

The rectus abdominis muscle helps maintain posture and create better core stability. This can aid in activities such as picking up objects, bending over, and core breathing.

The upper rectus abdominis specifically helps to primarily flex your trunk, such as bending down to touch your toes. It also helps you lift your torso to get out of bed in the morning.

The muscle activation rate for the rectus abdominis is approximately 33% during the standard plank. This leads to great core strength and stability improvements.

Lower Rectus Abdominis

The lower rectus abdominis muscle is a long thin muscle that runs along the center of your abdominal area. This is also known as your lower abs. This muscle lies below your upper abs and just above your waist.

The lower rectus abdominis helps to stabilize your core and upper body. It also is a vital muscle when it comes to lifting your legs, such as walking up steps. The lower rectus abdominis also helps with abdominal pressure, which is helpful with picking up heavy objects.

As mentioned above, the muscle activation rate for the rectus abdominis is approximately 33% during the standard plank. In most core-based exercises, there is no significant difference in activation rate between the upper and lower rectus abdominis.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Anterior Deltoid

Muscles located at the front of your shoulder region

Obliques

Obliques are long thin muscles that run along both sides of the body, consisting of external and internal obliques.

The obliques are important for trunk and core stabilization. They allow us to have twisting and lateral motion to rotate our bodies. These motions are important for turning on your side to roll out of bed and turning to look behind you.

The high plank exercise requires your obliques to be constantly engaged, maintaining core stabilization.

Erector Spinae

The erector spinae muscles are small muscles that span the full length of the back on both sides of the spine.

These muscles play a significant role in activation with posture. For example, sitting up straight or standing for long periods of time requires strong and stable erector spinae muscles.

These muscles also help with overall spinal stability. This aids in your ability to reach behind you or bend down to pick up an object.

The high plank exercise directly impacts the erector spinae strength, stability, and muscular endurance.

Anterior Deltoid

The anterior deltoid muscle is a muscle of the front of the shoulder. This muscle works alongside other shoulder muscles, such as the rotator cuff muscles.

The anterior deltoid muscle is primarily responsible for arm abduction, or raising your arm away from the body. It helps in the swinging of arms forward when you are walking and helps with reaching on a high shelf.

Gluteus

The gluteus muscle has three parts that are all located in the buttock and hip area. The main function of these muscles is to form the locomotion of your lower limbs while stabilizing your lower body.

Having stronger and more stable gluteus muscles will allow you to have smoother walking and better balance. Having more steady balance and core trunk control can help decrease the risk of falling injuries.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Sit-Up

Dead Bug

Plank

Mountain Climber

Hanging Leg Raise

V-Up

Flutter Kick

Scissor Kick

Plank Shoulder Tap

Leg Raise

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Kneeling Cable Crunch

Standing Ab Wheel Rollout

Dumbbell V-Up

Kneeling Ab Wheel Rollout

Renegade Rows

Who Should Do?

Functional Athletes

Functional fitness athletes are athletes who train for everyday life and activities. They tend to do exercises and workouts that mimic their daily life movements. Functional athletes specifically employ resistance exercises.

The high plank is an excellent exercise to be programmed into the workout split of functional athletes. Engaging in planks regularly can lead to enhanced immune function, improved respiratory capacity, and physical fitness. Therefore, using different plank variations to improve in these areas will help improve overall everyday living. This typically is the primary goal of functional athletes. 

The high plank is a quick and effective exercise. It can be worked into full-body, upper, or lower-body routines. Consequently, it can easily be worked into any functional training workout.

Bodybuilders

One of the main goals of bodybuilders typically is to improve physical appearance. Part of achieving this goal is to develop a well-rounded routine for muscle hypertrophy. This involves working all main muscle groups. The high plank exercise works in several core muscle groups and is easy to implement into these workout splits.

The high plank exercise works both anterior and posterior core muscles, benefiting the bodybuilding population. This is especially important for the aesthetics portion of bodybuilding. For a balanced workout split, add the high plank to your routine as a warm-up or within your accessory exercises. 

Who Should Not Do?

People With Chronic Severe Back Pain

People with chronic severe back pain tend to droop their hips during the plank, putting increased pressure on the lower back. This is largely due to the weaknesses in their lower back and glute areas. 

Although core stability exercises are common in treatment for low back pain, they rarely include planks without drastic modification. This is due to the weakness in the lower back being less than that needed for a plank. Eventually, they can work up the strength to a full high plank once their back is strong enough. 

People With Wrist Injuries

The high plank involves the wrists being extended for the duration of the plank. Most of the wrist mobility comes from the small bones in the wrist. Injury to the wrist could damage these bones or surrounding ligaments. 

Therefore, individuals who have low wrist mobility or wrist injuries may find this positioning difficult. Not only may it be difficult mobility-wise, but it may also cause pain. The position of the high plank puts a high amount of stress on the wrists. This can end up doing more harm than good by exacerbating your wrist injury symptoms.  

One modification that could be made would be to do an elbow (low) plank instead. This modification of plank takes off pressure from the wrists and still engages the core.

Benefits Of The High Plank

Tones Muscles

Muscle tone refers to the muscle elasticity and stiffness. Too little muscle stiffness can lead to muscle laxity (slackness); while too high of muscle stiffness can lead to injury. Having an appropriate muscle tone balance is important for your exercise programming in relation to speed and body positioning.

Core balance training has been shown to effectively create a healthy balance of muscle tone. Planks are an excellent core balance exercise to incorporate into your workout routine. This then can help to create a balance with muscle tone.

Improves Posture

Posture is important for exercise and for day-to-day life. Posture training can decrease low back and neck pain. This is especially common when standing or sitting for long periods. The high plank exercise is efficacious for working several postural muscles, especially the erector spinae muscles.

Additionally, core stability is important for maintaining posture. Core strength and resistance exercise improves core stability. The high plank exercise is one of the most effective exercises for core strength training. 

Increases Stability

Planks are known to enhance both core and shoulder stability. Having strong shoulders helps to increase shoulder stability. The high plank activates the anterior deltoid and its surrounding muscles, improving shoulder stability. 

Additionally, having a strong and stable core is important for health and wellness. Basic muscle stability training has been shown to improve core stability and balance. 

Two of the most common options for core strength and stability are planks vs. crunches. Planks have been shown to put greater emphasis on full core stability than crunches. Therefore, you should try to incorporate the plank more often if your lifestyle requires more core stability. 

Frequently Asked Questions

What is the high plank good for?

This exercise improves core strength, posture, balance, and coordination. Planks can help decrease lower back pain and enhance shoulder stability. Lastly, planks can increase overall health and wellness by decreasing blood pressure, improving immune function, and improving overall physical fitness.

Which is harder, high or low plank?

Low planks tend to be perceived as a harder exercise than high planks. This is primarily due to decreased pressure on the wrist joints. This allows for increased focus on the core muscles.

How long is a good high plank?

Successful high plank durations vary based on your experience level, specific goal, and training status. Beginners should attempt to hold planks for approximately 15–30 seconds. While advanced individuals should attempt to hold planks for approximately a minute.

Can planks give you abs?

Planks can build your abdominal muscles. They primarily target the rectus abdominis muscle and other accessory abdominal muscles, also known as 6-pack ab muscles. The visibility of abs is influenced more by the fat tissue on top of the abs and dietary habits.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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