The exercise banded plank primarily works the muscles Abdominals and secondarily works the muscles Quadriceps, Hamstrings, Triceps, Lats, Shoulders.

Proper Position Anchor a resistance band to a stable point or loop it around your wrists or ankles, depending on the chosen variation. Get into a classic plank position: hands directly under your shoulders, body in a straight line (head, back, hips, legs), and core engaged. If the band is around your wrists, keep your hands shoulder-width apart. If it's around your ankles, keep your feet slightly apart. Movement Variation 1 (Arms): Slowly move one hand outward against the resistance of the band, then bring it back to the starting position. Alternate hands. Variation 2 (Legs): Slowly move one leg outward to the side against the band’s resistance, then return to the starting position. Alternate legs. Keep your body stable, avoiding hip or back movements. Breathing Breathe steadily and deeply throughout the exercise. Exhale during each active movement.

Proper Position Anchor a resistance band to a stable point or loop it around your wrists or ankles, depending on the chosen variation. Get into a classic plank position: hands directly under your shoulders, body in a straight line (head, back, hips, legs), and core engaged. If the band is around your wrists, keep your hands shoulder-width apart. If it's around your ankles, keep your feet slightly apart. Movement Variation 1 (Arms): Slowly move one hand outward against the resistance of the band, then bring it back to the starting position. Alternate hands. Variation 2 (Legs): Slowly move one leg outward to the side against the band’s resistance, then return to the starting position. Alternate legs. Keep your body stable, avoiding hip or back movements. Breathing Breathe steadily and deeply throughout the exercise. Exhale during each active movement.

The exercise variants are: forearm plank, kneeboard with displacement.

The equipment needed for the exercise banded plank is: Elastic.

Banded plank - Exercise

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Instructions

Proper Position

Anchor a resistance band to a stable point or loop it around your wrists or ankles, depending on the chosen variation.
Get into a classic plank position: hands directly under your shoulders, body in a straight line (head, back, hips, legs), and core engaged.
If the band is around your wrists, keep your hands shoulder-width apart. If it's around your ankles, keep your feet slightly apart.

Movement

Variation 1 (Arms): Slowly move one hand outward against the resistance of the band, then bring it back to the starting position. Alternate hands.
Variation 2 (Legs): Slowly move one leg outward to the side against the band’s resistance, then return to the starting position. Alternate legs.
Keep your body stable, avoiding hip or back movements.

Breathing

Breathe steadily and deeply throughout the exercise. Exhale during each active movement.

Difficulty	Beginner
Focus	Compound
Equipments	Elastic
Sports	Bodybuilding Fitness
Categories	At home Upper body Lower body Core