Fitness Center
Core endurance

Forearm Plank (PLK)

Measure core and postural muscular endurance.

Army · AFTMarines · PFT / CFTNavy · PRTAir Force · PFRASpace Force · HPA
Muscles trained
Rectus abdominis, Transverse abdominis, Obliques, Erector spinae, Shoulder stabilizers
Equipment
Flat surface, Timing device
Starting position
Forearms and toes on the ground, elbows under shoulders, body forming a straight line from head to heels.
Step-by-step execution
  1. 1Hold the plank as long as possible.
  2. 2Grader watches for form breaks.
  3. 3Test ends when form fails or the max time is reached.
Timing
Timed hold (branch-specific max score).
Valid repetition
Rigid body line maintained; no sagging or piking.
Invalid repetition
Hips sag, hips pike, or a knee, thigh, or torso touches the ground.
Common mistakes
  1. 1Butt too high.
  2. 2Sagging lower back.
  3. 3Hands clasped incorrectly (varies by branch).
Safety
  1. 1Keep neck neutral.
  2. 2Breathe steadily — do not hold your breath.
Training progression
  1. 1Progressive holds 3×max.
  2. 2Dead bug and hollow body drills.
  3. 3Ab wheel rollouts.
Independent educational platform

ISHOT Military Academy is an independent educational preparation platform. Fitness standards can change and may vary by age, sex category used in official scoring, occupational specialty, component (Active / Reserve / National Guard), medical status, command policy, altitude, and authorized event option. Always confirm your official requirements with your recruiter, command, or the applicable military branch.