Nederlands 
Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
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The plank is a static core exercise in which you keep the body in a straight line while leaning on the forearms and toes. During the exercise, the torso, hips and shoulders remain stable while the abdominal and back muscles actively tighten to support the spine.
The plank mainly focuses on improving trunk stability and muscle endurance. The static nature of the exercise puts stress on the core in a safe and controlled way.
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Purpose of the exercise
Aims to strengthen trunk muscles, including abdominal muscles, back muscles and hip stabilisers. Improves trunk stability and supports stable posture during movement.
Supplies
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Mat or comfortable surface
Starting position
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Lie in prone position on a mat
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Place forearms under shoulders
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Elbows approximately shoulder-width apart
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Place the toes on the ground
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Tighten the core
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Keep the body in a straight line from head to heels
Implementation
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Lift the body off the ground
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Support on forearms and toes
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Keep the body stable and straight
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Tighten abdominals and glutes actively
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Hold the position in a controlled manner
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Breathe calmly during the exercise
Points of interest
✓ Keep the body in a straight line
✓ Core continuously tightened
✓ Shoulders stable above elbows
✓ Breathe calmly and controlled
✓ Keep neck in neutral position
✗ Sagging hips
✗ Lifting hips too high
✗ Shoulders raised towards ears
✗ Losing tension in the fuselage
✗ Ignoring pain in shoulders or lower back
When this exercise?
The plank is used to improve trunk stability and muscle endurance of the core. The exercise is suitable within both strength training and rehabilitation programmes that focus on spinal stability.
In addition, the plank is often used as a basis for more complex stability exercises or as part of a warm-up. By adjusting the exercise in duration or difficulty, it can be applied at different levels. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to the individual's load capacity, symptoms and recovery status.
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