PLANCHE

Muscles Trained :
Rectus Abdominis, External Oblique, and Rectus Femoris

Joint Actions :
Hip Extension, Isometric Trunk Extension

Instructions :

1. Lie supine (facing upward) on a bench with legs together and body parallel to the floor.
2. Grasp underneath the bench with your hands directly below your ears.
3. Inhale before the movement begins.
4. To begin the movement, raise legs to a 90-degree angle with the bench.
5. Then extend (straighten) the hips and raise the body off the bench.
6. Continue to raise the hips until the body is completely straight and makes a 60 to 75-degree angle with the bench.
7. Pause for one second in this position.
8. Lower the body while keeping hips extended (straight) until torso and legs are close to level of the bench.
9. Exhale at the bottom of the downward movement phase.
10. Repeat movement for desired number for repetitions.
11. In the advanced variation raise and lower body with torso fully extended and hips in posterior pelvic tilt.

Variations :

None.

Common Mistakes :

1. Making a greater than 75 degree angle with the bench at the top of the movement when the body is straight.
2. Lowering the body too rapidly on the downward movement phase.

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