RKC plank

Bodyweight

Also called hardstyle plank

RKC plank, start positionRKC plank, end position
Images: Free Exercise DB (public domain)
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A plank on the forearms with elbows under the eyes, squeezing glutes, quads and fists hard and pulling the elbows toward the toes, held for short sets.

  1. Elbows a little ahead of the shoulders
  2. Squeeze glutes and quads as hard as possible
  3. Pull elbows toward toes without moving them
  4. Hold 10 to 20 seconds

Movement

Pattern
Anti-extension
Type
Isolation, one joint moves
Sides
Both sides together
Equipment
None
Variation of
Plank

Muscles worked

Main movers get full credit for a set, helpers half.

Core
Lower body

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.