Plank Pose anatomy

Plank Pose · Phalakasana · Tư thế tấm ván

Plank Pose mainly works rectus abdominis, transversus abdominis, obliques, iliopsoas; it stretches wrist flexors; adductors, gluteus maximus, erector spinae stabilize.

3D anatomy model of Plank Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Support yourself on straight arms with your hands under your shoulders, body in one line from head to heels. The abdominals, shoulders, and triceps work together to keep the torso from sagging.

Muscles in this pose

Working (contracting): Rectus abdominis, Transversus abdominis, Obliques, Iliopsoas, Quadriceps, Triceps brachii, Serratus anterior, Pectoralis major, Deltoid

Stretching: Wrist flexors

Stabilizing: Adductors, Gluteus maximus, Erector spinae, Rotator cuff, Trapezius

Why these muscles work or stretch

Rectus abdominis · Working (contracting): Keeps the lower back from sagging
Iliopsoas · Working (contracting): Keeps the hips from dropping
Quadriceps · Working (contracting): Straightens the knees
Triceps brachii · Working (contracting): Straightens the elbows and bears weight
Serratus anterior · Working (contracting): Pushes the floor away and keeps the shoulder blades from winging
Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist

Practice cues

Wrists under shoulders; push the floor away
Draw your navel in; don't let your hips sag or lift
Press your heels back and engage your thighs

Benefits

Strengthens the abdominals and deep core
Strengthens the shoulders, chest and triceps
Trains holding the body in one line from head to heels
Builds strength for arm-support poses

Cautions / contraindications

Avoid or modify with a wrist injury or carpal tunnel syndrome
Use caution with a shoulder injury
Go gently with low back pain: lower the knees so the lower back won't sag
Pregnancy or abdominal separation: lower the knees and hold briefly

Easier variations

Lower both knees to the floor, body straight from head to knees
Rest on the forearms, or press your hands into a wall

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Four-Limbed Staff Pose Chaturanga Dandasana
Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana
Side Plank Pose Vasisthasana
Boat Pose Paripurna Navasana
One-Legged Crow Pose Eka Pada Bakasana
Firefly Pose Tittibhasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)