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Protraction Plank

Step by step instructions, muscle activation and variants for the Protraction Plank.

EasyAbsCore

About this exercise

A plank variation that emphasizes active scapular protraction — pushing the shoulder blades apart and forward — to maximally engage the serratus anterior and deep core stabilizers. Holding this position challenges postural control and shoulder stability simultaneously.

How to Perform

  • Start in a forearm plank position with elbows directly under your shoulders and body in a straight line
  • Actively push your upper back toward the ceiling by spreading your shoulder blades apart (protraction)
  • Maintain this protracted position throughout the hold — do not let your chest sink or shoulder blades pinch together
  • Keep your hips level, core braced, and glutes contracted
  • Breathe steadily and hold for the prescribed duration

Muscle Activation

Primary
AbsCore
Secondary
Front shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Protraction Plank

The Protraction Plank is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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