ExerciseGIF

Exercises / Rkc plank

Rkc plank GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • ShouldersMusculus deltoideus
Equipment
No equipment
Level
intermediate
Loop
One repetition, 1.33 seconds

Get this animation

Part of the plank pack, all 6 plank variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the plank pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/rkc-plank \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a rkc plank

  1. Start in a forearm plank position with elbows directly under your shoulders and toes on the floor.
  2. Pull your elbows toward your toes and your toes toward your elbows, creating full-body tension.
  3. Squeeze your glutes and quads as hard as possible while bracing your core.
  4. Keep your body in a straight line from head to heels.
  5. Hold the contraction for the desired duration, then release and rest.

Form tips

  • Maintain a neutral spine without sagging or piking the hips.
  • Actively contract glutes and quads throughout the hold.
  • Keep breathing steadily while maintaining full-body tension.

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