RKC Plank
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Set the forearms on the floor a little further forward than in a normal plank, elbows under the eyes, hands in fists and feet together.
- Squeeze the glutes and quads as hard as you can and tuck the pelvis under.
- Pull the elbows toward the toes and the toes toward the elbows without moving them, and hold that tension, breathing behind the brace.
FORM TIPS
- Ten to twenty seconds is a full set. If you can hold it for a minute, you are not squeezing hard enough.
TARGET MUSCLES
Primary
- Abs
Secondary
- Obliques
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.