Preview
Hüseyin Akbulut, MSc (2026). Plank Hold Test: Protocol, Norms and Application. Sporeus. Retrieved, October 31, 2026. https://sporeus.com/en/egzersiz-testleri-en/plank-hold-test/
Measures: Core muscular endurance (static)
Table of Contents
Difficulty: Easy | Category: Strength
Protocol
The Plank Hold Test is a simple and safe test measuring static endurance of the core muscles. The forearm plank position is held for as long as possible.
Preparation: The participant performs a 5-minute general warm-up and light core activation. Plank technique is taught: elbows under shoulders, body in a straight line from head to heel.
Test Procedure: The participant assumes the forearm (elbow) plank position. The body should be in a straight line from head-neck-trunk-hip-legs. The hips should neither rise nor sag. The stopwatch starts. The test is sustained until the participant breaks position or gives up. The test ends when position breaks (if hips rise/sag more than 5 cm).
Data Recording: Duration is recorded in seconds.
Post-Test: Core and lower back stretching. Results compared to age and sex norms. Evaluation alongside side plank and supine bridge is recommended.
Formula
Performance = hold time (seconds); norms are by age and sex
Equipment Required
exercise mat, kronometre
Normative Values (Age: 20-39)
| Classification | Male | Female |
|---|---|---|
| Excellent | >120 s | >100 s |
| Good | 90-120 s | 75-100 s |
| Average | 60-90 s | 50-75 s |
| Below Average | 30-60 s | 25-50 s |
| Poor | <30 s | <25 s |
Practical Applications
The plank test is widely used in core stabilization program monitoring, lower back pain rehabilitation, and functional movement assessment batteries.
Limitations
Performance decline with longer duration is not linear; fatigue threshold varies between individuals. Lack of scapular stability disrupts position.
Related Tests: Side Plank Test, Sit-Up Test, Trunk Lateral Endurance Test
Sources: McGill SM, 2002, Low Back Disorders, Human Kinetics; ACSM Guidelines, 2021
Hüseyin Akbulut is the founder of Sporeus and author of THRESHOLD (EŞİK), a 540-page Turkish-language book on endurance science.
- 540pp THRESHOLD Book
- MSc Sport Sciences
- Marmara University
