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All exercises

Chinese plank

Advanced

Chinese plank is a compound bodyweight exercise for the hamstrings, also working the glutes, lower back, abs, and calves.

What it works

Primary muscle

Hamstrings

Also works

GlutesLower backAbsCalves

Equipment
Bodyweight
Movement
Core
Type
Compound · Static
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Set two benches parallel, slightly less than your body length apart.
  2. 2Lie face up with your upper back and shoulder blades on one bench and your heels on the other.
  3. 3Squeeze your glutes and legs and press your heels down to lift your hips into a straight line from shoulders to heels.
  4. 4Keep your ribs down and your spine neutral, without letting your hips sag or your lower back overarch.
  5. 5Hold for the set time while breathing steadily, then lower your hips and sit up carefully.

What to do instead

  • Reverse plankBodyweight
  • Straight leg hip bridgeBodyweight

Easier variations

  • Reverse plankBodyweight
Logged today · 1 min restChinese plank

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