Extended Plank: Everything You Need to Know

Exploring the Extended Plank and its benefits
Quick Facts

Yoga Type: Strength and Core Yoga
Age Group: Suitable for adults of all ages
Level: Intermediate to Advanced
Mental Benefit: Improves focus and mental resilience
Physical Benefit: Strengthens the core, shoulders, and arms

Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.

Need help finding a core-strengthening, stability-boosting workout? The Extended Plank Pose is ideal! This challenging stance challenges your core, arms, and shoulders more than the plank. 

Extended Plank Pose is an excellent boost to the routine if you’re tired of the same workouts and want to challenge yourself. 

Experience the difference as you develop your body and mind in a fun and engaging way!

What Is an Extended Plank?

The Extended Plank is a creative twist on the traditional plank! When you stretch your arms out further in front of you, it makes your balance harder and strengthens your core, arms, and shoulders. 

It’s a great way to get stronger and more focused during your workout. Try it out and see how it changes your daily life.

How To Prepare for an Extended Plank?

Preparing for the Extended Plank is easier than you think! Here are some simple tips to help you get ready:

  • Engage Your Core: Tighten your stomach muscles to stabilize your spine before starting.
  • Practice Proper Alignment: Keep your hands more forward than a standard plank to find the right angle.
  • Focus on Stability: Start with a conventional plank to stabilize your body before adding the extended reach.
  • Strengthen Your Arms and Shoulders: Strong arms that can support your weight are required.

Now that you know these tips, you’ll feel ready to do the Extended Plank!

Warm-Up Exercises for Extended Plank

Here are some great warm-up workouts that will get your body ready for this Plank:

  • Plank to Downward Dog: Press your hips up to Downward Dog from a standard plank. It increases shoulder and hamstring flexibility.
  • Arm Circles: Stretch and warm up your arms with little and large circles to help with plank reach.
  • Bodyweight Squats: These strengthen your legs and core for it.
  • High Plank Hold: Hold a basic high plank for 20–30 seconds to activate your core and arms.

How to Perform Extended Plank

How to Perform Extended Plank
VeryFit Life
  1. Start in a Plank Position: Start in a plank position with your hands behind your shoulders and your body straight from head to heels.
  2. Stretch Your Arms Forward: You should slowly move your hands a little farther in front of you and your arms out as far as they will go.
  3. Engage Your Core: Make your stomach muscles tight to keep your body straight and stable.
  4. Keep Your Hips Level: Avoid hip dips and rises. Your body should be straight from head to heels.
  5. Hold the Position: Focus on keeping your balance as you hold the pose for 20 to 30 seconds and breathe evenly.

“Here’s a video that explains this yoga pose in more detail.”

Body parts Movement

Body part Movement type
Hip Static (engaged)
Chest Static
Back Static (neutral alignment)
Feet Static
Hands Static
Face Static (relaxed)

Benefits of Extended Plank

1. Physical Benefits

  • It builds core strength by targeting abs, back, and obliques.
  • Improves body balance by using arms, legs, and shoulders.
  • Improves shoulder, wrist, and hamstring flexibility.

2. Mental Benefits of Extended Plank:

  • Keep your mind alert and concentrated while holding position.
  • Deep breathing calms and reduces stress.
  • The plank tests patience and stamina.

Beginner Tips

Hold the Extended Plank pose for only 10 to 15 seconds if you’re new to it. Pay attention to keeping good form and using your core. Gradually add more time as you get stronger. Don’t forget to keep your breath steady!

Variations of Extended Plank

Knee Extended Plank: Beginning in an extended plank, drop your knees to the ground for support while stretching your arms forward.

Extended Plank with Leg Lift: Hold the extended plank and lift one leg at a time, engaging your core to balance.

Side Extended Plank: Rotate to the side, placing your feet and raising one arm to the highest point from the extended plank.

Safety Precautions

Never bend over from the waist down. It will keep your back from getting hurt. Keep your core tight, and don’t let your hips sag. If you’re hurt, you should stop and rest. If you want to protect your knees and arms, use a yoga mat.

Case Study:

My personal experience about this pose and also search on different forums. Reddit User (jrhooo)  there are certain more difficult exercises you may perform while in a plank posture, such as knee to elbows, stretches, or side to side, my initial reaction is that if you are finding planks easy now,For more knowledge visit Reddit

Common Mistakes to Avoid

Weak Core Engagement: Not strengthening your core reduces posture effectiveness. Always engage abs.

Looking Forward: Avoid neck discomfort by looking at the ground.

Shoulders too close to ears: Avoid neck and shoulder discomfort by keeping shoulders away from ears.

Poor Breathing: Holding your breath causes strain. Deep, steady breathing.

Source:

Kinesiology, J. M. C. B. (n.d.). How to do an Extended Plank [Video]. Fitbod.

Ms, E. Q. (2024, May 13). How to do a plank: proper form, variations, and common mistakes. Verywell Fit.

Disclaimer: The content provided on this site is intended for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new exercise program, particularly if you have pre-existing medical conditions or concerns. The website and its creators are not responsible for any injuries, damages, or adverse effects that may result from using the information provided. Use of this website constitutes acceptance of these terms.

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Elyce Elowen is a certified yoga therapist and instructor (C-IAYT, 500-hour RYT) with nearly a decade of experience helping individuals achieve balance and well-being. She collaborates with medical experts to design programs for mental wellness, chronic pain, and stress management, and provides mindfulness training for communities and organizations. Beyond yoga, Elyce has a passion for creativity and personal growth. She’s a freelance writer, sharing insights on yoga, mindfulness, and self-improvement, and previously worked as an art instructor and community organizer, empowering others through education and self-expression. In her downtime, Elyce enjoys hiking, reading, and creating art, always inspired by her belief that true strength comes from presence and growth.

Andrea Cintulova is a passionate yoga teacher and has a deep love for movement and mindfulness. She came from a background in modern gymnastics and dance, and yoga was something she discovered in her university years and never stopped. Hatha was her starting point and then she moved on to Ashtanga, Acro, Bikram and Vinyasa, which were her favorites because they were fluid and creative. Andrea is a certified Ashtanga Vinyasa Yoga teacher and has taught Ashtanga Vinyasa Yoga classes in Europe, corporate yoga in Vienna, rooftop sessions and international workshops. She is still inspiring students to build strength, flexibility, and inner peace on and off the mat through VeryFit Life.

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