What is Lalanne Plank?
The Lalanne Plank is a hard bodyweight plank variation that builds core strength by pressing through toes and fingertips while keeping arms extended overhead. It primarily targets the core, shoulders, glutes, and upper back, demanding strong bracing and a posterior pelvic tilt for stability.
How to Do Lalanne Plank
- Start prone: Lie face down with legs together and arms extended overhead, palms down. Keep forehead relaxed and align neck in neutral.
- Engage posterior tilt: Squeeze glutes and tuck tailbone gently into a posterior pelvic tilt to flatten lumbar curve and protect lower back while preparing to press up.
- Brace core: Take a diaphragmatic breath, exhale into your core, and brace as if expecting a light punch to stabilize the torso during the hold.
- Press into floor: Press through your toes and fingertips evenly, driving force into the ground while keeping shoulders active and scapulae stable to avoid sagging.
- Lift to plank: Extend your arms fully until hips, shoulders, and heels form a straight line while maintaining posterior pelvic tilt and glute tension.
- Hold with breathing: Hold for desired time with steady breathing, keep shoulders down from ears and stop if low back pain or shoulder strain appears.
Muscle Groups
Core, Shoulders, Glutes, Back
Description
Lie face down on the floor, with your legs together & arms extended overhead.Squeeze your glutes, assume PPT (tuck your tailbone) & brace your core. Pressing your toes and fingertips into the floor, push up until your arms are fully extended & hold for time.
Movement Group
Core
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Lalanne Plank?
The Lalanne Plank strengthens deep core stabilizers, shoulders, glutes, and upper back, improving posture and scapular control. It increases isometric endurance and transfers to pressing and gymnastic skills without equipment, aiding full-body tension and spinal stability.
What are common mistakes when doing the Lalanne Plank?
Common mistakes include dropping the hips or allowing lumbar extension, relaxing the core, shrugging the shoulders, gripping the neck, and holding your breath. These increase spinal or shoulder strain—prioritize posterior pelvic tilt, active scapular control, and steady breathing.
How can I progress or regress the Lalanne Plank?
Regress by performing the move with knees on the floor, shortening hold time, or keeping hands under shoulders (standard plank). Progress by increasing hold time, elevating feet, adding single-arm reaches, or light weighted holds while preserving core brace and pelvic tilt.