Vibration Plate Plank
Plank with forearms or hands on a vibration plate — adds continuous neuromuscular stimulus to the standard plank.
Level: Beginner
Primary: Abs
Movement: Isolation
Tags: Core Stability
Type: ISO Light Activity
Equipment: Vibration Plate
Sports: Gymnastics MMA Swimming
Target muscles
The trunk muscles brace continuously. The shoulders stabilize. The vibration adds continuous low-level stimulus that increases stabilizer demand.
How to perform
Setup
Place forearms or hands on the vibration plate. Extend legs into a plank position.
Execution
Hold a rigid line from head to heels. Don't let hips sag or rise. Breathe in cycles.
Common mistakes
- Hips sagging.
- Holding the breath.
- Going too long.
- Looking up.
- Not squeezing the glutes.
Progressions and regressions
Regress to standard planks. To progress, work for time, side planks.
Programming notes
Trunk work. 3 sets of 30-60 seconds, twice a week.
