Extended Plank

About This Class

In this short but detailed pose tutorial, instructor Bryan Kest uses a live demonstration to unpack Extended Plank — a dynamic, full-body strengthening posture performed from a hands-and-knees starting position. The class walks through squaring the hips, lifting and lengthening the extended leg to isolate the glutes and stretch the posterior chain, and driving strong engagement through the grounded arm to activate the deltoids, triceps, pectorals, and upper back muscles. The extended opposite arm is explored in multiple variations — palm down, palm in, and palm up — each creating different shoulder effects, from creating spinal space to toning the posterior deltoid. Students are encouraged to experiment with the height of the extended limbs to deepen muscular activation. Throughout, Kest emphasizes softening the neck, jaw, eyes, and breath, cultivating inner calm even within a challenging hold. A wrist modification (using fists) is offered for anyone with wrist or elbow sensitivity.