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Extended Plank

Calisthenics / Expert
  • Abs
  • Lower Back
  • Hip Flexors
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  • Steps
  • Variations
  • Tips
  • Stats
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  • Muscles
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How to do the Extended Plank - Learn Proper Extended Plank Form

  1. Step 1: Assume a standard push-up position. Next, move hands 6-8 inches above shoulders(hands are still on the ground).
  2. Step 2: Keep body straight,feet on their toes, and hands on the ground in front of shoulders.
  3. Step 3: Next, brace your stomach as if you are going to be punched and hold position for at least 30 seconds. This completes one set.

Extended Plank Variations and Extended Plank Alternatives

  1. Variation 1: Keep arms extended except place feet on an elevated platform behind you (extended decline plank).
  2. Variation 2: Raise right leg up and hold for a few seconds. Let down. Repeat with left leg.
  3. Variation 3: Raise right arm up while simultaneously raising your left leg up. Pause, lower back down. Repeat with opposite leg and arm.

Extended Plank Tips

  1. Tip 1: It is imperative that your hips do not sag. Brace stomach just as if someone is going to punch you in the gut.
  2. Tip 2: Keep abdomen contracted, but at the same time take quick short breaths while holding yourself up

Extended Plank Records and Extended Plank Statistics from Site Users

Extended Plank - Similar Exercises

ExercisePrimary MuscleDifficulty
Default AbsIntermediate
Default AbsExpert
Default AbsExpert
Default AbsBeginner
Default AbsBeginner
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Extended Plank Workout Programs (Workout Plans that use the Extended Plank)

Workout PlanDifficulty
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
Thumb Expert
Thumb Expert
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Extended Plank Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Lowerback blue Hipflexors blue Abs orange

Extended Plank Equipment

Extended Plank Training Details

The extended plank is a calisthenics exercise that primarily targets the abs and to a lesser degree also targets the lower back and hip flexors.

The only extended plank equipment that you really need is the following: exercise mat. There are however many different extended plank variations that you can try out that may require different types of extended plank equipment or maye even require no equipment at all.

Learning proper extended plank form is easy with the step by step extended plank instructions, extended plank tips, and the instructional extended plank technique video on this page. The extended plank is a n/a exercise for those with a expert level of physical fitness and exercise experience. Watch the extended plank video, learn how to do the extended plank, and then be sure and browse through the extended plank workouts on our workout plans page!

Extended Plank Sports


Extended Plank Force Type: N/A
Extended Plank Mechanics Type: Isolation

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