{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Straight-Arm Plank",
      "kind": "common"
    },
    {
      "text": "Push-Up Plank",
      "kind": "common"
    },
    {
      "text": "Full Plank",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "obliques",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "quadriceps",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics"
    ],
    "movement_patterns": [
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1001"
  },
  "id": "oec:high-plank",
  "instructions": {
    "setup": [
      "Start on all fours with your hands placed directly underneath your shoulders, fingers spread comfortably.",
      "Step your feet back one at a time to extend your legs, supporting your weight on your hands and the balls of your feet with feet hip-width apart.",
      "Press the floor away through your palms to spread your shoulder blades and create a straight line from your head to your heels."
    ],
    "steps": [
      "Lock your position by bracing your abdominals, squeezing your glutes, and engaging your quadriceps.",
      "Hold this rigid straight-arm position for the target duration without allowing your hips to sag or hike upward.",
      "Lower your knees gently to the floor when the set is complete."
    ],
    "breathing": "Breathe continuously and evenly through your nose and mouth without releasing abdominal tension.",
    "cues": [
      "Push the ground away.",
      "Ribs toward your pelvis.",
      "Squeeze glutes and thighs tight."
    ],
    "common_faults": [
      {
        "fault": "Sagging at the hips and hyperextending the lower back.",
        "correction": "Tuck your pelvis slightly under and aggressively brace your core and glutes to restore a neutral spine."
      },
      {
        "fault": "Piking the hips up into a tent shape to relieve core tension.",
        "correction": "Lower your hips until your shoulders, hips, and ankles align in a straight plane."
      },
      {
        "fault": "Winged scapulae with sunken chest.",
        "correction": "Actively push through your hands to keep your upper back slightly rounded and shoulder blades protracted."
      }
    ],
    "safety": {
      "precautions": [
        "Those with wrist discomfort can elevate hands on parallettes or perform the movement on their forearms."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "High Plank",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: High plank",
        "url": "https://wger.de/en/exercise/1001/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:plank"
    },
    {
      "type": "substitute-for",
      "target": "oec:plank"
    },
    {
      "type": "regression-of",
      "target": "oec:plank-shoulder-tap"
    },
    {
      "type": "regression-of",
      "target": "oec:plank-reach"
    },
    {
      "type": "regression-of",
      "target": "oec:plank-walkout"
    }
  ],
  "setup": {
    "position": "prone",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An isometric bodyweight core exercise held at the top of a push-up position to build anterior core stability and shoulder endurance."
}