The Plank Fitness Test

The Plank Test, also known as the Prone Bridge Test, is a simple fitness test of core muscle strength, and can also be used as a fitness exercise for improving core strength.

purpose: The plank test measures the control and endurance of the back/core stabilizing muscles.

equipment required: flat and clean surface, stopwatch, recording sheets, pen.

pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. Perform a standard warm-up. See more details of pre-test procedures.

procedure: The aim of this test is to hold an elevated position for as long as possible. Start with the upper body supported off the ground by the elbows and forearms, and the legs straight with the weight taken by the toes. The hip is lifted off the floor creating a straight line from head to toe. As soon as the subject is in the correct position, the stopwatch is started. The head should be facing towards the ground and not looking forwards. The test is over when the subject is unable to hold the back straight and the hip is lowered.

scoring: The score is the total time completed. The table below is just a rough guide to scores for both males and females which I made up. The world record is over 30 minutes!

Rating Time
Excellent > 6 minutes
Very Good 4-6 minutes
above average 2-4 minutes
Average 1-2 minutes
below average 30-60 seconds
poor 15-30 seconds
very poor < 15 seconds

advantages: this test is simple to perform, with minimal costs and can be self-administered.

disadvantages: the determination of when failure occurs is a subjective measurement.

the snatch exercisethe plank test


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