Chinese Plank
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The Chinese plank is a bodyweight isometric hold for the core and posterior chain, suspended face-up between two benches with only your shoulders on one and your heels on the other. By bridging the gap and holding your body straight, it builds time-under-tension strength and endurance in the abs, lower back, glutes, and hamstrings.
How to do the Chinese Plank
- 1Set up two sturdy, stable benches roughly a body-length apart and check that neither will slide before you load them.
- 2Sit between them and place your upper back and the tops of your shoulders on one bench, with the back of your head supported or relaxed neutral.
- 3Rest your heels on the second bench, legs straight, so your body is suspended over the gap.
- 4Brace your core, squeeze your glutes, and lift your hips until your body forms one straight line from shoulders to heels.
- 5Hold this rigid position, breathing steadily, without letting your hips sag toward the floor or pike upward.
- 6Keep your neck neutral and avoid arching your lower back or pushing your chin up to overextend.
- 7Hold for your target time, then lower your hips under control and sit back down between the benches to finish.
Form tips
- Set the benches close enough that your shoulders and heels are securely planted before you bridge — a stable, well-spaced setup is the whole foundation of the hold.
- Keep your glutes and abs actively squeezed the entire time so the line stays straight rather than letting your skeleton hang on the supports.
- Breathe in a steady rhythm instead of holding your breath, which lets you keep tension and extend the hold safely.
- Have someone spot your setup or test the benches with a brief hold first, especially when you are new to the position.
Common mistakes
- Letting your hips sag toward the floor, which collapses the straight line and strains the lower back instead of training the core.
- Overarching the lower back or tipping the head back to hyperextend the neck, which shifts load onto the spine and risks injury.
- Using unstable or poorly spaced benches that can slide or tip, turning a controlled hold into a fall.
- Holding your breath and tensing the whole body rigidly, which spikes blood pressure and cuts the hold short.
Frequently asked questions
What muscles does the Chinese plank work?
It is a full-body isometric that mainly challenges the core and posterior chain — the abs and lower back stabilize the straight line while the glutes and hamstrings hold your hips up between the two benches.
How long should I hold a Chinese plank?
Start with short holds of 10–20 seconds with solid form, then build toward 30–60 seconds. Stop the moment your hips sag or your back arches rather than pushing through a broken position.
Is the Chinese plank good for beginners?
It is an advanced hold because your body is suspended between two supports. Beginners should build core strength with a standard floor plank or a glute bridge first, and only attempt it with stable benches and a spotter.
What is a good alternative to the Chinese plank?
A standard floor plank, a glute bridge, or a hip-raised reverse plank train the same core and posterior-chain muscles with a safer, more controlled setup and no suspended gap.
