The back plank is a simple but effective exercise to strengthen the glutes and the ability of spinal extensors to ...☰InstructionalContentVideosArticlesCollectionsExerciseLibraryPodcastPodcastswithGregEverettSeminars&CoursesPerformanceMenuJournalPhotoLibraryCoaching&TrainingOnlineTeamsTrainingProgramsRemoteCoachingNutritionCoachingFreeDailyWorkoutExerciseLibrarySeminars&CoursesShopAllBooksVideoPosters&BannersApparelAboutContactHelpTrainHeroicHelpAboutCompetitionTeamCertifiedCoachesLogin/RegisterSubscribeExerciseLibraryExerciseLibrary > Ab&BackExercises > BackPlankBackPlankAKAinvertedplank Thebackplankisasimpleexerciseforstrengtheningisometricbackextension.  Execution Placetheupperbackandlowerlegsonelevatedsurfacessuchasboxesorstackedplatessothatthebodyinbetweenthesepointsisunsupported.Usethebackandglutestoraisethehipsupuntilthebodyisheldinastraightline,andmaintainthisstraightpositionrigidlyfortheprescribedperiodoftime.  Notes Weightcanbeaddedtotheplanktoincreasedifficultybyplacingaplateorplatesoverthehips.  Purpose Thebackplankisasimplebuteffectiveexercisetostrengthentheglutesandtheabilityofspinalextensorstomaintainbackextensionagainstresistance.  Programming Thebackplankshouldgenerallybeheldfor20-60secondsperset,butshorter(8-15seconds)weightedplanksarealsoeffective.  Variations Ratherthanholdingtheplankpositioncontinuouslyforagivenperiodoftime,repetitionsofhipextensioncanbeperformedbyloweringthehipsslightlyandpushingthembackupintotheplankposition.Thiscanbedoneforrepsortime.Ineithercase,thetemposhouldbecontrolledtomaintaincontinuoustension.SeeAlsoGoodMorningBackExtension(Hyperextension)PlankRotatingBackExtensionUpperBackExtensionSidePlankSidePlankLiftBackExtensionHoldBackExtensionHoldRotationsRollingPin0CommentsPleaselogintopostacommentSubscribeShopCatalystAthleticsBooksVideoPostersApparelAllcontent©CatalystAthletics,Inc.WebsitebyGregEverett.No,it'snotWordPress.