Evaluating Effectiveness, Safety, and Benefits of Plank Pose and Sit-ups
Both situps and planks can offer gritty exercises to any tactical fitness program
The military's transition from sit-ups to plank pose for standard core assessment reflects evolving perspectives on exercise safety and effectiveness. However, certain special operations units—such as those in the Navy PST, Air Force IFT, Army RPAT, etc —continue to test sit-ups as part of their fitness evaluations. This shift raises important questions for both service members and civilians about which core exercises are most effective, which are safest, and whether incorporating both offers unique advantages.
The Core Differences
· Plank Pose: The plank is an isometric exercise that targets the entire core, including the rectus abdominis, transverse abdominis, obliques, and lower back. It also engages stabilizing muscles in the shoulders and glutes. Planks promote core endurance and stability, which are crucial for functional movement and injury prevention.
Planks are generally considered safer for most individuals, as they avoid excessive spinal flexion and reduce the risk of lower back strain. Proper form is essential to prevent shoulder or lower back discomfort, but the risk of injury is lower than with sit-ups for most people.
· Sit-ups: Sit-ups are a dynamic exercise focused primarily on the rectus abdominis and hip flexors. They require repeated spinal / hip flexion and can help build muscle endurance and strength in the anterior core. However, sit-ups activate fewer stabilizing muscles compared to planks.
Sit-ups can put significant stress on the lumbar spine, especially if performed with poor technique or for high repetitions. This can increase the risk of lower back pain or injury, particularly in individuals with pre-existing back conditions or poor core stability.
· My advice: Don’t do sit-ups without adding planking or other core/lifting activities (like dead lifts, farmer walks, RDLs, etc) to your training if you must train for sit-up tests. Sit-ups alone are not enough and can lead to core imbalances / lower back pain. You can do the plank pose and add variations of the plank as you progress alone if you prefer.
I have been doing sit-ups, crunches, planks, knee ups, and other core/lifting exercises for over 40 years with no back issues. Diversity in your training is key, and smart programming also plays a role.
Recommendations for Non-Military and Military Populations
For those not required to perform sit-ups (e.g., civilians, non-special ops military), the plank pose is the safer and more comprehensive choice for core training. It improves overall core stability, which benefits athletic performance and daily movement, while minimizing injury risk.
For those preparing for sit-up-based fitness tests (e.g., Navy PST, AF IFT), sit-ups should remain part of your training regimen to ensure test readiness. However, supplementing with planks can enhance overall core strength and reduce injury risk.
Should You Do Both?
Incorporating both planks and sit-ups into your routine can offer complementary benefits:
· Planks develop core stability, endurance, and support spinal health. Add in Death by Pushups (10-minute plank with 10 pushups EMOM - every minute on the minute) and you will see how it develops mental toughness too.
· Sit-ups build dynamic core/hip flexor strength and muscular endurance.
Doing both can provide a balanced approach, but for those with back concerns or no need to train for sit-up tests, prioritizing planks is recommended. Always focus on proper technique and listen to your body to avoid injury. I do not think sit-ups are often the reason for people’s back troubles. It is usually compounded by taking a few weeks to prepare for an upcoming fitness test after sitting for long periods of the day since the test six months prior, and doing a max effort test that causes the pain.
However, the plank pose is generally the safer and more effective choice for core development, especially for those who do not need to train for sit-up-specific military tests. Sit-ups remain valuable for those with test requirements but should be performed with attention to form and in moderation. Combining both exercises can lead to well-rounded core strength and protection against injury, supporting overall fitness and functional movement.
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