Rock Plank
The Rock Plank mainly works the core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Rock Plank Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis); Obliques; Front Shoulder (anterior deltoid)
How to do the Rock Plank
Setup
Begin in a standard high plank position, supporting your body weight on your hands and toes, ensuring your body forms a straight line from head to heels.
Movement
Engage Core: Tighten your abdominals and glutes to maintain a stable, flat back.
Rock Forward: Using your toes as a pivot point, shift your body weight forward by pushing through your feet, bringing your shoulders past your wrists.
Rock Backward: Shift your body weight backward to return to the starting position.
Maintain Form: Ensure your hips do not sag or pike excessively as you move through the range of motion.
Rock Plank FAQs
What muscles does the Rock Plank work?
The Rock Plank mainly works the core, with help from the shoulders. The main muscles are the rectus abdominis.
What equipment do you need for the Rock Plank?
None. The Rock Plank is a bodyweight exercise, so you can do it anywhere.
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