What should I feel during Plank (RKC, 60 s)?

A full-body brace — quads, glutes, abs, and lats all firing at once.

What are common mistakes with Plank (RKC, 60 s)?

Sagging hips; Holding breath; Elbows drifting wide

How do I progress Plank (RKC, 60 s)?

Extend duration by 10 s per session once 60 s is consistent.

What can I do instead of Plank (RKC, 60 s)?

Dead bug, Hollow body hold, Ab wheel rollout

Plank (RKC, 60 s)

Forearms on ground, body in one line, squeeze every muscle simultaneously.

family=plank rkc 60 spattern=anti-rotationforce=staticmechanic=isolationequipment=body_weight

Muscles

muscle emphasis · training guidance

absPRIME

glutes68

lats56

Primary: abs
Supporting: glutes, lats

Mechanics

Pattern: anti-rotation
Equipment: bodyweight
Geometry: 180° Core Alignment
Target feel: A full-body brace — quads, glutes, abs, and lats all firing at once.
Progression: Extend duration by 10 s per session once 60 s is consistent.
Regression: Elevate hands on a bench to reduce load.

Watch for

Sagging hips
Holding breath
Elbows drifting wide

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

See all 24 abs exercises in the Atlas

Progression ladder

Beginner / regression: Elevate hands on a bench to reduce load.
Standard: Plank (RKC, 60 s)
Advanced / progression: Extend duration by 10 s per session once 60 s is consistent.

Atlas metrics

Movement pattern: anti-rotation
Primary target: abs
Supporting muscles: glutes, lats
Equipment: bodyweight
Joint geometry: 180° Core Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Plank (RKC, 60 s)?: Forearms on ground, body in one line, squeeze every muscle simultaneously.
What should I feel during Plank (RKC, 60 s)?: A full-body brace — quads, glutes, abs, and lats all firing at once.
What are common mistakes with Plank (RKC, 60 s)?: Sagging hips; Holding breath; Elbows drifting wide
How do I progress Plank (RKC, 60 s)?: Extend duration by 10 s per session once 60 s is consistent.
What can I do instead of Plank (RKC, 60 s)?: Dead bug, Hollow body hold, Ab wheel rollout

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: plank rkc 60 s
Force type: static
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Ab wheel rollout

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Plank (RKC, 60 s) -> Ab wheel rollout
curated substitution in the Atlas
same target muscle: abs

Train Plank (RKC, 60 s) in Gym Mode → Browse the public Atlas →