Chair Plank
Rep Range
Time Based
Hints
Start by positioning a sturdy chair against a wall or on a non-slip surface to ensure it doesn't move during the exercise. Position yourself into a forearm plank with your elbows and forearms resting on the ground, directly beneath your shoulders. Carefully place your feet on the seat of the chair. Your body should form a straight line from your head to your heels. The elevation of the feet increases the demand on the core, as gravity pulls the hips downward. Engage your core muscles intensely to maintain this straight line, resisting the urge for the hips to sag. The elevated feet position also shifts more weight to the upper body, challenging the shoulders, arms, and upper back.
Common Mistakes
Avoid letting your hips rise too high, creating a pike position, or letting them sag, which can strain the lower back. Ensure that your elbows remain directly under your shoulders to prevent undue stress on the shoulder joint. Using a chair with wheels or on a slippery surface can lead to instability and potential injury; always ensure your setup is safe and stable.
Breathing
Inhale deeply as you hold the elevated plank position, focusing on drawing the air into the diaphragm and expanding the ribcage. Exhale slowly and deliberately, accentuating the engagement of the core muscles. Keep a steady and controlled breathing pattern throughout the plank's duration.
Muscle Focus
Primary Muscles
Core
Secondary Muscles
Lower Body, Lower Back
Tertiary Muscles
Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps