Despite being one of the most popular exercises, planks are the exercise we all love to butcher. We’ve created thinks like planks-giving and a Guinness world record for longest plank completely defeating the purpose of the plank. The only way to plank for that long is to lose every bit of the plank’s intended purpose. On top of the issue of lack of core engagement, we have lost touch with how to control our spine into a position for optimal core engagement. We sag into our low back, excessively curve our upper back, lift our butts up in the air, push with the elbows, all sort of crazy things.

Over the years, even the easiest version of the plank is still too hard to teach how to properly engage the spine. And truth be told, doing this exercise alone, you might still not get it.

The quadruped plank has been the best exercise to get the lightbulb to turn on with my clients. All of the sudden, they can FEEL what is supposed to engage when doing the plan. Simplifying the plank to the hands and knees make it easier to control the spine, learn how make sure the correct muscles are engaged, and ensuer spinal alignment is correct.

That being said, if someone is very disconnected from their proprioception, he or she still might struggle to feel what is supposed to be engaging. If that happens to be you, please reach out and I can send you a series we’ve been working on that might help. For those of you who understand what this video is doing, and you can mimic the movements (use a mirror for visual feedback!) you WILL FEEL IT, and the light bulb will click on.

THAT being said, being able to feel your core in the quadruped plank does NOT translate to the traditional plank or even a modified version. Spend as much time as you need here before moving on, it will pay off in the long term.

So you think you can plank….

So you think you can plank (part 2)

How this one exercise can help your posture