Recovery Insights Blog | Foundational Rehab

Why Planks Work

Planks train anti-extension — resisting your back from arching. This is core stability.

Basic Plank Form

Forearm Plank

Forearms on floor, elbows under shoulders

Toes on floor

Body in straight line

Squeeze glutes, brace core

Don't let hips sag or pike up

Common Mistakes

Hips too high

Hips sagging

Holding breath

Looking up (straining neck)

Plank Progressions

Beginner

1. Wall plank: Hands on wall

2. Incline plank: Hands on bench

3. Knee plank: On knees instead of toes

Intermediate

4. Standard forearm plank

5. High plank: On hands

6. Plank with shoulder taps

Advanced

7. Plank with arm/leg lift

8. Body saw: Rock forward and back

9. Long lever plank: Arms extended forward

Side Plank Progressions

1. Side plank on knees

2. Side plank (bottom knee down)

3. Full side plank

4. Side plank with hip dip

5. Side plank with rotation

Sample Core Routine

1. Forearm plank: 3 x 30 sec

2. Side plank: 2 x 20 sec each

3. Plank shoulder taps: 2 x 10 each

4. Dead bugs: 2 x 10 each side

The Bottom Line

Plank progressions:

1. Master the basic — Good form first

2. Progress gradually — Earn harder versions

3. Quality over time — 30 sec with good form beats 60 sec with bad

4. Include variations — Side planks too

Foundational Rehab uses planks as core stability foundation.

Plank Variations: Progress Your Core Training