Core · Bodyweight
Protraction Plank
How to do the protraction plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Set up in a forearm or high plank with your body in a straight line. Without bending your elbows, press the floor away and round your upper back slightly to push your shoulder blades apart, then let them draw back together. Repeat the small protraction movement.
- 1The muscles around your shoulder blades working as you push the floor
- 2away
- 3Your upper back rounding slightly at the top of each press
- 4Core and glutes tight to keep your hips from sagging
Common mistakes
- Bending your elbows to fake the movement
- Letting your hips drop or pike as you press
- Shrugging your shoulders up toward your ears
Muscles worked
The protraction plank mainly works the upper abs, with the lower abs, mid traps, obliques, glutes, and front delts assisting.
- Upper AbsPrimary
- Lower AbsSupport
- Mid TrapsSupport
- ObliquesSupport
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- LatsMinor
- Upper TrapsMinor
- Lower TrapsMinor
- QuadsMinor
Kovo programs the protraction plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.