Videos
Instructions
- Anchor the resistance band securely at floor level in front of you.
- Get into a forearm plank position, body aligned from head to heels.
- Grab the band handle with one hand while keeping the plank stable.
- Pull the band toward your torso, elbow close to your side.
- Slowly return to the start without rotating your hips.
- Complete the desired reps and switch sides.
Technical Tips
- Keep your hips square to the ground to prevent rotation.
- Engage your core throughout the movement.
- Pull with control, avoiding jerky motions.
- Maintain a neutral neck position to protect your spine.
Breathing Tips
- Inhale while preparing to pull.
- Exhale during the pull phase.
- Inhale again as you return to the starting position.
Medical restrictions
- Lower back pain or instability
- Shoulder injuries or impingement
- Wrist pain or carpal tunnel syndrome
The Plank with Band Pull is a dynamic core stability exercise that combines anti-rotation control with upper body strength. It targets the abs and back muscles by integrating a pulling motion into a static plank position. This exercise challenges the deep stabilizers of the trunk while improving posture and coordination. It's especially effective for athletes and fitness enthusiasts looking to enhance functional strength and muscular balance. The use of a resistance band increases tension, requiring greater control and core engagement. This hybrid movement also reinforces scapular retraction and spinal alignment. Ideal for intermediate users, it can be integrated into strength circuits, functional workouts, or as part of a core conditioning routine. Its unilateral nature makes it excellent for identifying and correcting asymmetries in strength and control.
What muscles does the plank with band pull target the most?
The plank with band pull primarily targets the abs and back muscles, especially the lats and core stabilizers, making it excellent for developing core control and upper body strength.
Is the plank with band pull suitable for beginners?
While beginners can attempt it with caution, the plank with band pull is better suited for intermediate users due to its core strength and stability requirements.
Can I do the plank with band pull without equipment?
No, this exercise requires a resistance band to perform the pulling action while maintaining the plank position.
How can I avoid rotating my hips during the plank with band pull?
Engage your core tightly and widen your stance slightly to create a more stable base, preventing unwanted hip rotation.
Is the plank with band pull effective for back strengthening?
Yes, it effectively strengthens the lats and rhomboids while improving spinal alignment and shoulder stability.