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Electromyographical comparison of plank variations performed with and without instability devices
Ronald L Snarr1, Michael R Esco
11Department of Kinesiology, The University of Alabama, Tuscaloosa, Alabama; and 2Human Performance Laboratory, Department of Physical Education and Exercise Science, Auburn University at Montgomery, Montgomery, Alabama.
Journal of Strength and Conditioning Research
|September 30, 2014
Summary
Planks on instability devices like suspension trainers increase abdominal muscle activation compared to stable planks. Use caution with lumbar issues due to higher erector spinae engagement.
Area of Science:
- Exercise Physiology
- Biomechanics
- Kinesiology
Background:
- Limited research compares electromyographical (EMG) activity between traditional planks and those using instability devices.
- Instability devices such as Swiss balls are commonly studied, but suspension devices like TRX are less explored in plank variations.
Purpose of the Study:
- To compare the EMG activity of the rectus abdominis, external oblique, and erector spinae during planks with and without instability devices.
- To quantify differences in muscle activation across various plank exercises with and without labile surfaces or suspension systems.
Main Methods:
- Twelve healthy adults (6 men, 6 women) performed five randomized isometric plank variations.
- Electromyographical (EMG) activity of the rectus abdominis, external oblique, and erector spinae was measured.
- Mean peak and normalized EMG data were analyzed across conditions.
Main Results:
- Planks performed on instability devices demonstrated significantly increased EMG activity in superficial abdominal muscles compared to stable planks.
- Instability planks led to greater activation of the rectus abdominis and external obliques.
- Erector spinae activation was also elevated during instability plank variations.
Conclusions:
- Planks on instability devices represent an advanced exercise variation, suitable for increasing training intensity.
- Individuals with pre-existing lumbar conditions should exercise caution due to heightened erector spinae activation during instability planks.
