RKC Plank
Expert Advice
Actively pull your elbows towards your toes and squeeze your glutes to increase core tension and maximize the exercise's effectiveness.
How-to-do Steps
- Start in a standard plank position with your forearms on the ground and your body in a straight line from head to heels.
- Pull your elbows down towards your toes without actually moving them, creating tension in your core.
- Squeeze your glutes and quads as if you were trying to bring your heels towards your glutes.
- Hold this position, maintaining full-body tension, for the desired duration.
- Relax and repeat if necessary.
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Muscles Worked
RKC Plank primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does RKC Plank work?
RKC Plank primarily targets the Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for RKC Plank?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is RKC Plank suitable for beginners?
Yes, RKC Plank is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
