Exercise guide
Protraction Plank
- Intermediate
- Compound
- Timed hold
- Chest
- Lower arms
- Shoulders
- Upper arms
- Waist
The Protraction Plank is a core stability powerhouse that specifically targets the serratus anterior and deep abdominals by emphasizing scapular movement. This variation improves shoulder health and creates a more rigid, stable torso compared to a standard plank.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a standard forearm plank position with your elbows directly under your shoulders and forearms parallel.
- Extend your legs back with feet hip-width apart, balancing on your toes.
- Engage your glutes and quads to create a straight line from your head to your heels.
How to do it
- Inhale and slightly retract your shoulder blades, allowing your chest to move toward the floor without arching your lower back.
- Exhale forcefully as you push your forearms into the floor, spreading your shoulder blades as wide as possible to 'dome' your upper back.
- Hold the peak protraction for 2-3 seconds while maintaining maximum core tension.
- Lower back to the starting position in a controlled manner and repeat for the desired duration or reps.
Form checklist
- Keep your hips level with your shoulders; do not let them sag or pike upward.
- Maintain a neutral neck by looking at the space between your wrists.
- Ensure the movement comes from the shoulder blades, not by rounding the lower back.
- Keep your glutes squeezed tight throughout the entire set.
Pro tips
- Imagine you are trying to push the floor away from you as hard as possible to maximize serratus anterior recruitment.
- Focus on 'hollowing' your stomach by pulling your belly button toward your spine during the protraction phase.
Make it harder
- Perform the movement from a high plank (push-up) position to increase the range of motion and stability demand.
- Lift one foot off the ground to add a rotational stability challenge to the obliques.
Frequently asked
- What muscles does the protraction plank work?
- The protraction plank primarily targets the abs, obliques, and serratus anterior, and also works the deltoids, erector spinae, and triceps as secondary muscles.
- What equipment do you need for the protraction plank?
- The protraction plank requires no equipment — just your body weight.
- Is the protraction plank good for beginners?
- The protraction plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.