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

- Start in a Plank Position: Start in a plank position with your hands behind your shoulders and your body straight from head to heels.
- 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.
- Engage Your Core: Make your stomach muscles tight to keep your body straight and stable.
- Keep Your Hips Level: Avoid hip dips and rises. Your body should be straight from head to heels.
- 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.