Chinese Back Plank

Low BackPosterior ChainHipKnee
Written By David Song

CHINESE BACK PLANK

This exercise is the exact opposite of a conventional plank. If a regular plank strengthens the abdominal and core muscles along the front of your body, the Chinese Back Plank will strengthen the muscles of the lower back and posterior chain. To do this exercise properly, make sure the spine is neutral and the core is braced and hips are in neutral. A common mistake is using the low back to hyperextend instead of using the hip and glute muscles to extend the hip into a neutral position (compensation pattern).

Muscles Used:

  • Core

  • Erector Spinae

  • Glutes

  • Hamstrings

  • Calves

  • Latissimus Dorsi

Related Conditions:

  • Non-specific Low Back Pain

  • Hamstrings Tendinopathy

  • Sacroiliac Joint Syndrome

  • Scoliosis

  • Anterior Pelvic Tilt

  • Lower Cross Syndrome

  • Hip Impingement

  • Glute Amnesia

Related Exercises

Featured
Foam Roller Single Leg Bridge
Hip Extension, Hip Extensor, Hamstring Strengthening, Hamstrings, Gluteus Maximus, Glutes, Glute Strengthening, Erector Spinae, Posterior Chain, Biceps Femoris, Semimembranosus, Semitendinosus, Hip Stability
Foam Roller Single Leg Bridge
Hip Extension, Hip Extensor, Hamstring Strengthening, Hamstrings, Gluteus Maximus, Glutes, Glute Strengthening, Erector Spinae, Posterior Chain, Biceps Femoris, Semimembranosus, Semitendinosus, Hip Stability
Hip Extension, Hip Extensor, Hamstring Strengthening, Hamstrings, Gluteus Maximus, Glutes, Glute Strengthening, Erector Spinae, Posterior Chain, Biceps Femoris, Semimembranosus, Semitendinosus, Hip Stability
Swiss Ball Straight Leg Bridge
Hip Extension, Hip Extensor, Hip Stability, Hip Proprioception, Erector Spinae, Posterior Chain, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus
Swiss Ball Straight Leg Bridge
Hip Extension, Hip Extensor, Hip Stability, Hip Proprioception, Erector Spinae, Posterior Chain, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus
Hip Extension, Hip Extensor, Hip Stability, Hip Proprioception, Erector Spinae, Posterior Chain, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus
Banded Good Morning
Posterior Chain, Erector Spinae, QL, Quadratus Lumborum, Hamstring Strengthening, Hamstrings, Low Back, Low Back Strengthening, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extension, Hip Extensor
Banded Good Morning
Posterior Chain, Erector Spinae, QL, Quadratus Lumborum, Hamstring Strengthening, Hamstrings, Low Back, Low Back Strengthening, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extension, Hip Extensor
Posterior Chain, Erector Spinae, QL, Quadratus Lumborum, Hamstring Strengthening, Hamstrings, Low Back, Low Back Strengthening, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extension, Hip Extensor
Kettlebell Swing
Kettlebell Workout, Kettlebell, Strength and Conditioning, Posterior Chain, Glutes, Gluteus Maximus, Hamstrings, Erector Spinae
Kettlebell Swing
Kettlebell Workout, Kettlebell, Strength and Conditioning, Posterior Chain, Glutes, Gluteus Maximus, Hamstrings, Erector Spinae
Kettlebell Workout, Kettlebell, Strength and Conditioning, Posterior Chain, Glutes, Gluteus Maximus, Hamstrings, Erector Spinae
Hex Bar Split Stance Deadlift
Posterior Chain, Erector Spinae, Hip Extension, Hip Extensor, Low Back, Low Back Strengthening, Hip Strengthening, Glute Strengthening, Glutes, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus, QL, Quadratus Lumborum
Hex Bar Split Stance Deadlift
Posterior Chain, Erector Spinae, Hip Extension, Hip Extensor, Low Back, Low Back Strengthening, Hip Strengthening, Glute Strengthening, Glutes, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus, QL, Quadratus Lumborum
Posterior Chain, Erector Spinae, Hip Extension, Hip Extensor, Low Back, Low Back Strengthening, Hip Strengthening, Glute Strengthening, Glutes, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus, QL, Quadratus Lumborum
Banded Glute Pull Through
Glutes, Gluteus Maximus, Glute Strengthening, Hip Extension, Hip Extensor, Hamstrings, Hamstring Strengthening, Biceps Femoris, Semimembranosus, Semitendinosus
Banded Glute Pull Through
Glutes, Gluteus Maximus, Glute Strengthening, Hip Extension, Hip Extensor, Hamstrings, Hamstring Strengthening, Biceps Femoris, Semimembranosus, Semitendinosus
Glutes, Gluteus Maximus, Glute Strengthening, Hip Extension, Hip Extensor, Hamstrings, Hamstring Strengthening, Biceps Femoris, Semimembranosus, Semitendinosus
Banded Hamstring Curl
Hamstrings, Hamstring Strengthening, Knee Flexor, Knee Flexion, Semimembranosus, Semitendinosus, Biceps Femoris, Posterior Chain
Banded Hamstring Curl
Hamstrings, Hamstring Strengthening, Knee Flexor, Knee Flexion, Semimembranosus, Semitendinosus, Biceps Femoris, Posterior Chain
Hamstrings, Hamstring Strengthening, Knee Flexor, Knee Flexion, Semimembranosus, Semitendinosus, Biceps Femoris, Posterior Chain
Kettlebell Glute Bridge
Gluteus Maximus, Glutes, Hip Extensor, Hip Extension, Kettlebell Workout, Kettlebell, Hamstrings, Posterior Chain, Erector Spinae
Kettlebell Glute Bridge
Gluteus Maximus, Glutes, Hip Extensor, Hip Extension, Kettlebell Workout, Kettlebell, Hamstrings, Posterior Chain, Erector Spinae
Gluteus Maximus, Glutes, Hip Extensor, Hip Extension, Kettlebell Workout, Kettlebell, Hamstrings, Posterior Chain, Erector Spinae
Weighted Glute Bridge
Erector Spinae, Hip Extensor, Glutes, Gluteus Maximus, Hamstrings, Posterior Chain, Hip Extension
Weighted Glute Bridge
Erector Spinae, Hip Extensor, Glutes, Gluteus Maximus, Hamstrings, Posterior Chain, Hip Extension
Erector Spinae, Hip Extensor, Glutes, Gluteus Maximus, Hamstrings, Posterior Chain, Hip Extension
Cross Over Single Leg Deadlift
Deadlift, Deadlift Warm Up, Legs, Hip, Intrinsic Foot Muscles, Hip Stability, Knee Stability, Balance Exercise, Proprioception, Kettlebell Workout, Kettlebell, Gluteus Maximus, Hamstrings, Gluteus Medius, Erector Spinae, Posterior Chain
Cross Over Single Leg Deadlift
Deadlift, Deadlift Warm Up, Legs, Hip, Intrinsic Foot Muscles, Hip Stability, Knee Stability, Balance Exercise, Proprioception, Kettlebell Workout, Kettlebell, Gluteus Maximus, Hamstrings, Gluteus Medius, Erector Spinae, Posterior Chain
Deadlift, Deadlift Warm Up, Legs, Hip, Intrinsic Foot Muscles, Hip Stability, Knee Stability, Balance Exercise, Proprioception, Kettlebell Workout, Kettlebell, Gluteus Maximus, Hamstrings, Gluteus Medius, Erector Spinae, Posterior Chain
David Song
Previous

Chin Tuck Neck Bridge
Next

Romanian Deadlift