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Effects of Surface Stability on Muscle Activation during Plank Exercise.
Ali F Sağlam1, Erbil M Aydın2, Erkan Demirkan2
1Institute of Postgraduate Studies, Çanakkale Onsekiz Mart University, Çanakkale, Turkey.
Journal of Human Kinetics
|May 29, 2026
Summary
The dual instability plank exercise, using gymnastics rings and a Bosu ball, maximizes rectus abdominis (RA) activation. Stable surface planks are best for anterior deltoid (AD) engagement.
Area of Science:
- Biomechanics
- Exercise Physiology
- Sports Science
Background:
- Plank exercise is a common core strengthening activity.
- Unstable surfaces can alter muscle activation patterns during exercise.
Purpose of the Study:
- To compare rectus abdominis (RA) and anterior deltoid (AD) muscle activation during plank exercise on stable, single-unstable, and dual-unstable surfaces.
- To determine the optimal surface for engaging specific core and shoulder muscles during planks.
Main Methods:
- Sixteen recreationally active males performed planks on a stable surface (SS), gymnastics rings (GR), Bosu ball (BB), and a dual instability (DI) condition (feet in GR, elbows on BB).
- Muscle activation of the upper rectus abdominis (URA), lower rectus abdominis (LRA), and anterior deltoid (AD) was measured.
- One-way repeated-measures ANOVA was used for statistical comparison (p < 0.05).
Main Results:
- Dual instability (DI) significantly increased upper rectus abdominis (URA) and lower rectus abdominis (LRA) activation compared to stable (SS) and single instability (BB) surfaces.
- Gymnastics rings (GR) also showed greater URA activation than the stable surface (SS).
- Anterior deltoid (AD) activation was highest on the stable surface (SS) and lowest under the dual instability (DI) condition.
Conclusions:
- Plank exercise on a dual instability surface provides superior activation for the rectus abdominis (RA) muscles.
- Stable surface planks are more effective for anterior deltoid (AD) activation.
- Dual instability plank variations may enhance core engagement more effectively than single instability or stable surface exercises.
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