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Core · Advanced

Extended High Plank

Core-control drill keeping the trunk stable through a challenging variation.

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Extended High Plank demonstration

Exercise overview

Training details

Core

Equipment

Bodyweight

Sets × time

3 × 40 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Begin in a high plank and walk your hands farther forward than in a standard plank while keeping the arms straight.
  2. 02Brace your abdominals and squeeze the glutes to manage the increased lever through the trunk.
  3. 03Press the floor away, keep the shoulders active, and maintain a straight line from head to heels.
  4. 04Hold the extended position without allowing the hips to sag, pike, or rotate.
  5. 05Breathe steadily for the assigned time, then walk the hands back before lowering out of the plank.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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