The Plank Exercise

Some people love adding the plank into their everyday workout, whereas others will avoid it like the plague.  From a clinical and functional stand point, there is often debate around the use of the plank within a strength and conditioning program.  The functional purists will often say that the plank is an isolated training approach and does not train the person in the position or movement that they are often performing on a regular basis, unless their job involves being in a position like the plank.  It also has the individual bracing and often there is an argument that bracing is not useful or good for the body.  Whilst i agree with some of these statements, I do think that bracing exercises are important and will regularly add these into ones program to teach an individual how to hold a position and build up their bracing strength.  The great thing about the plank is that it doesn’t have to be a static exercise.  Normally I will start with training my clients to brace against a wall with less gravity loading down on them.  As they improve I will change the position of the plank to a table height and then progress to the floor.  The key is teaching the client how to maintain a stable position and maintain normal breathing.

Once the client has demonstrated how this is done, I will ask the client to move various body parts i.e. hip extension, hip abduction, one arm hold from elbow or hand position.  They must be able to perform this movement whilst maintaining a stable trunk. The exercise can also be progressed by moving from one position to another plank to side plank or looking to add in other movements.

Below is an image of a traditional plank and side plank sourced from google.


















Please check out the videos below for some great planking varieties.

If you would like to find out more about how this exercise can be incorporated into your program or would like further advice on your exercise program, please feel free to contact us at Principle Four Osteopathy.

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.