Plank Hold — Muscles Worked & RPE Load Guide
FR: Planche · Rep progression, tempo control, or external dip belt additions
Plank Hold targets Abdominals & Trunk Bracing as primary movers (1.0× set credit). Leverage-dependent resistance arc across joint flexion.
Primary Movers (1.0×)
Abdominals & Trunk Bracing
Full 1.0 hard-set credit per set
Secondary Synergists (0.5×)
Minimal synergists
Fractional 0.5 set stimulus
Equipment & Pattern
Bodyweight / Free
External / Standard Load
CSV Import Aliases
6
Strong, Hevy, Capua & Jefit
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Abdominals & Trunk Bracing | Primary (1.0× set) | 100% | 6–20 sets/wk (MRV 25) | 3–6x / week · Evidence |
Hybrid Conditioning & Energy System Measurement
Plank Hold is tracked by time/distance rather than barbell load (measurement type: DURATION). Under STRUGGL's hybrid load engine, sessions contribute via Foster sRPE × Duration into EWMA ACWR and Interference Tax.
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Plank Hold volume and e1RM records on zero-login Wrapped CSV upload.
Planche
Plank Hold
front plank
gainage
gainage planche
planche
plank
weighted plank
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| 13C-labelled glucose-fructose show greater exogenous and whole-body CHO oxidation and lower O2 cost of running at 120 versus 60 and 90 g·h-1 in elite male marathoners. | Ravikanti (2025) · Journal of applied physiology (Bethesda, Md. : 1985) | PubMed 41191077 ↗ |
| The empty can scratch test (ECST) for suspected anterior cutaneous nerve entrapment syndrome (ACNES) - a pilot study. | Bakermans (2026) · Scandinavian journal of pain | PubMed 42544523 ↗ |
| An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise. | Schoenfeld (2014) · Sports biomechanics | PubMed 25325773 ↗ |