Extended Plank
The Extended Plank is an advanced isometric core exercise that intensifies the standard plank by lengthening the lever arm between your shoulders and feet. By placing your hands further forward than your shoulders, it significantly increases the demand on the deep abdominals and anterior deltoids to prevent the lower back from arching.
Because the Extended Plank places high leverage on the spine, the AI analyzes your reported RPE and hold duration to prevent you from pushing past technical failure, which often leads to lower back pain. If your recovery metrics (like HRV) indicate high systemic fatigue, the app may automatically shorten the hold time or suggest a regression to ensure your stabilizers are fresh enough to protect your spine. Additionally, the system tracks your progress over time to determine when you are ready to transition to dynamic variations like the Ab Wheel Rollout.
Form Cues
- Start in a high plank position and walk your hands forward past your shoulders
- Tuck your tailbone slightly to engage your glutes
- Brace your core tightly as if preparing for a punch
- Drive your palms firmly into the floor to stabilize your shoulders
- Keep your gaze on the floor to maintain a neutral neck
- Don't let your hips sag toward the floor
- Don't arch your lower back at any point
- Don't shrug your shoulders up toward your ears
- Don't reach further forward than you can control with perfect form
- Don't hold your breath; take controlled, shallow breaths
Common Mistakes
- Hyperextending the lower back
- Reaching too far forward too soon
- Looking forward instead of down
- Disengaging the glutes
- Allowing the ribcage to flare open
Muscles Worked
This exercise primarily targets the Rectus Abdominis and Transverse Abdominis, forcing them to work overtime to resist spinal extension due to the lengthened lever arm. It also heavily recruits the Anterior Deltoids and Lats to stabilize the shoulder girdle, while the Glutes work to maintain proper pelvic alignment.
Primary
Secondary
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