Fitness
Anti-Extension Plank
An anti-extension plank teaches the trunk to resist lumbar arching under load—foundational bracing for squats, presses, and carries before you add heavy spinal compression.
An anti-extension plank teaches the trunk to resist lumbar arching under load—foundational bracing for squats, presses, and carries before you add heavy spinal compression. Ribs stay down, glutes engaged, and breath steady through the nose.
Progress from knees or elevated hands if the low back sags. Short holds with perfect tension beat long sloppy planks.
Pair with dead bugs for low-fatigue core volume between heavy days.
Common questions
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How long should I hold an anti-extension plank?
Twenty to forty seconds per set with perfect form usually beats minute-long holds with a sagging low back.
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Plank on elbows or hands?
Both work; choose the position that keeps ribs down and shoulders stacked without shoulder pinching.
Related terms
Put Anti-Extension Plank into practice
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