RKC Plank
A high-tension forearm plank where the elbows pull toward the toes and the glutes and quads contract maximally. It creates a much harder anti-extension demand in a shorter hold.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
Secondary muscles
- Obliques
- Glutes (Gluteus Maximus)
- Quadriceps
- Lats (Latissimus Dorsi)
- Sets
- 3–4
- Duration
- 10–20 sec
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Set up in a forearm plank with elbows slightly in front of shoulders, hands clasped or fists, and feet together.
Squeeze your glutes and quads hard and tilt your pelvis slightly under.
Drive your elbows down and pull them toward your toes without moving them.
Brace your abs as hard as you can while holding a straight line.
Hold for the target time, then lower your knees to rest.
Breathing: Take short, controlled breaths behind a tight brace.
Coaching tips
Elbows pull to toes
Squeeze everything
Tuck the tailbone
Common mistakes
Holding it like a relaxed plank
Holding the breath completely
Hips drifting up
Safety notes
Keep holds short; quality tension matters more than time.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.