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Purpose: The 4-way plank test is a simple fitness test of core and hip muscle strength, and can also be used as a fitness exercise for improving core strength. The plank test more specifically measures the control and endurance of the back/core stabilizing muscles, hip musculature, and postural control. Prone bridging preferentially challenges core flexors, whereas supine bridging recruits primarily the core extensors; both are compromised in patients with low-back pain the four positions are:
1. Back plank or bridge 2. Left side plank 3. Right side plank 4. Front plank
The aim of the test is to hold an elevated position as shown in each position for as long as possible. The hip is lifted off the floor creating a straight line from head to toe. As soon as the subject is in the correct position, the stopwatch is started. The test is over when the subject is unable to hold the back straight and the hip is lowered. The score is the total time completed.
Criteria/Scoring:
Back Plank/Bridge:
Start: Begin in the supine position (on your back) with your knees bent and feet flat on ground. Place the arms by your sides, palms face down.
Movement: Next, "bridge upward" by pushing through the heels and lifting the hips off the ground. Lift one foot off the ground and hold the position as long as you can without allowing the pelvis to move.
Scoring: 3 points >45 seconds, 2 points> 25 seconds, 1 point > 15 seconds
Front Plank:
Start: On your stomach with body prepped to assume push-up position.
Movement: Upper body supported off the ground by the elbows and forearms, and the legs strait with the weight taken by the toes.
Scoring: 3 points>120 seconds, 2 points>90 seconds, 1 point>60 seconds
Side Plank:
Start: The subject lays on their right side. Repeat on left side.
Movement: Upper body supported off the ground by the right elbow and forearm. The legs are straight, with the left foot (top) in front of your right foot. The hip is lifted off the floor so that the elbow and feet support the body, creating a straight line from head to toe. The left hand is placed on the supporting shoulder.
Scoring: 3 points>100 seconds, 2 points>60 seconds, 1 point>30 seconds
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