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