Core Muscle Activation With Foam Rolling and Static Planks

Area of Science:

• Biomechanics and Exercise Physiology
• Musculoskeletal Rehabilitation
• Sports Science

Background:

• Core musculature plays a vital role in stabilizing the trunk and preventing injuries.
• Traditional core strengthening exercises include static planks (prone and supine/reverse).
• Foam rolling (FR) is commonly used for muscle recovery, but its potential for core activation is less explored.

Purpose of the Study:

• To compare the electromyographic (EMG) activity of core muscles during quadriceps and hamstrings foam rolling (FR) versus prone and supine/reverse static planks.
• To determine if FR is a viable method for training the core musculature.
• To identify the most effective exercises for activating specific core muscle groups (lower abdominals, external obliques, lumbosacral erector spinae, upper lumbar erector spinae).

Main Methods:

• Nine recreationally trained young adults (18-26 years) participated in a randomized study.
• Participants performed two sets of 30-second holds for quadriceps FR, hamstrings FR, prone plank, and reverse plank, with specified rest intervals.
• EMG activity of lower abdominals (LA), external obliques (EO), lumbosacral erector spinae (LSES), and upper lumbar erector spinae (ULES) was measured and normalized to maximum voluntary contraction.

Main Results:

• Quadriceps FR showed significantly higher LA activity compared to reverse plank and hamstrings FR.
• Prone plank demonstrated significantly higher EO activity compared to reverse plank, hamstrings FR, and quadriceps FR.
• Reverse plank and quadriceps FR induced greater ULES activity compared to prone plank and hamstrings FR, respectively. Reverse plank also showed significantly higher LSES activity than prone plank, hamstrings FR, and quadriceps FR.

Conclusions:

• The reverse plank was the most effective exercise for activating dorsal core muscles (LSES and ULES).
• Quadriceps FR may serve as a time-efficient alternative for activating ventral core muscles (LA).
• The prone plank is effective for activating ventral core muscles (EO).