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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, which many people with sensitive backs tolerate well
  • Builds the bracing you need to keep a neutral spine on squats and deadlifts

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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