Plank Exercise

Plank – Martial Arts Strength Training

This page looks at the exercise known as a Plank. This bodyweight exercise helps to build core strength by working on abdominal muscles, lower back muscles, obliques, etc. In turn, this can improve martial arts kicking power and punching power. This core exercise is also known as the low plank, elbow plank, forearm plank, etc. For more advanced planks (i.e. Superman Plank), please visit the main Plank Exercises section.

With the common plank or forearm plank, a martial artist will rest on their forearms and feet while keeping their body straight. In contrast, with the straight arm plank, a martial artist rest on their hands (not their forearms).

All stretches and exercises should be supervised by a trained instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For different exercises (i.e. crunches and the bird dog), please visit the main Core Exercises section.

Additional Plank Variations

Instructional Videos for the “Traditional” Plank Exercise