{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Forearm Plank",
      "kind": "common"
    },
    {
      "text": "Front Plank",
      "kind": "common"
    },
    {
      "text": "Prone Bridge",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "obliques",
        "role": "synergist"
      },
      {
        "muscle": "quadriceps",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      },
      {
        "muscle": "serratus-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "extension",
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "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": "458,1307"
  },
  "id": "oec:plank",
  "instructions": {
    "setup": [
      "Lie face down on an exercise mat.",
      "Place your elbows directly under your shoulders with forearms resting flat and parallel on the floor.",
      "Tuck your toes under, set your feet hip-width apart, and engage your core to prepare to lift."
    ],
    "steps": [
      "Press through your forearms and toes to elevate your hips, thighs, and torso off the floor.",
      "Align your body in a straight line from your head down through your heels.",
      "Actively press the floor away to spread your shoulder blades slightly and prevent sagging through the chest.",
      "Squeeze your glutes and brace your abdominals firmly to maintain a neutral pelvis and spine.",
      "Hold this rigid position for the designated duration without letting your hips sag or hike."
    ],
    "breathing": "Maintain steady, rhythmic diaphragmatic breathing without releasing abdominal brace tension.",
    "cues": [
      "Push the floor away",
      "Squeeze your glutes and brace your abs",
      "Straight line from head to heels"
    ],
    "common_faults": [
      {
        "fault": "Sagging lumbar spine with anterior pelvic tilt.",
        "correction": "Tuck the tailbone slightly, squeeze the glutes, and brace the abdominals to bring the pelvis back into a neutral position."
      },
      {
        "fault": "Hiking the hips excessively high into an inverted V-shape.",
        "correction": "Lower the hips until shoulders, hips, knees, and ankles form a continuous straight line."
      },
      {
        "fault": "Scapular winging or sinking between the shoulder blades.",
        "correction": "Actively drive the forearms into the floor to protract the scapulae and create a broad upper back."
      },
      {
        "fault": "Craning the neck upward or letting the head drop toward the floor.",
        "correction": "Keep the cervical spine neutral by directing your gaze directly down at the floor between your hands."
      }
    ],
    "safety": {
      "precautions": [
        "Terminate the hold when spinal alignment can no longer be maintained."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Plank",
  "previous_ids": [
    "oec:front-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: Plank",
        "url": "https://wger.de/en/exercise/458/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "YYCfit / BFad07"
      },
      {
        "title": "wger: Front Plank",
        "url": "https://wger.de/en/exercise/1307/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "hektkaso"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:high-plank"
    },
    {
      "type": "substitute-for",
      "target": "oec:hollow-body-hold"
    },
    {
      "type": "regression-of",
      "target": "oec:ab-wheel-rollout"
    },
    {
      "type": "regression-of",
      "target": "oec:plank-walkout"
    },
    {
      "type": "regression-of",
      "target": "oec:plank-reach"
    },
    {
      "type": "regression-of",
      "target": "oec:plank-with-leg-lift"
    }
  ],
  "setup": {
    "position": "prone",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An isometric bodyweight exercise held in a prone position on forearms and toes to train anterior core stiffness and resist lumbar extension."
}