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All abs & core exercisesAbs & Core · Calisthenic

Hard-Style Plank

Maximal tension plank. Squeeze everything — done right, 30s is brutal.

BeginnerBodyweight3 × 20–45 s
Hard-Style Plank demonstration thumbnail — How to Do a Plank
CoreBodyweight

Hard-Style Plank

Demo · Phil Daru

Verified Hard-Style Plank demonstration by Phil Daru. Click to play.

How to do the Hard-Style Plank

  1. 1Squeeze glutes hard
  2. 2Ribs pulled down
  3. 3Grip the floor

Benefits of the Hard-Style Plank

  • Trains the core to resist extension — the job it actually has under load
  • Zero spinal flexion, so it is safe for most sensitive backs
  • Builds the bracing you need to keep a neutral spine on squats and deadlifts

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services